Week 1
4x4 @ 70%
2x2 @ 80%
10 reps @ 70%
Week 2
4x4 @ 70%
2 reps @ 80%
2 reps @ 90%
8 reps @ 70%
If you can manage all the repetitions, increase the weight by 10lbs in week 3. If you can not do it, take the weights from week 2 again.
week3
warm up
4x4 @ 70% +10
2 reps @ 80% +10
2 reps @ 90% +10
8 reps @ 70% +10
In week 4 you should do no ordinary deadlifts so that you get a mental and physical break.
This program is discussed in some detail in this thread on marunde-muscle.
