tirsdag 7. februar 2012

10 week deadlift program

You will do deadlifts on day 1 and barbell row in week 2.




Day 1: Deadlift




weight seen reps

Week 1 65% of 1RM 5 6

Week 2 70% of 1RM 4 6

Week 3 75% of 1RM 4 6

Week 4 80% of 1RM 5 4

Week 5 85% of 1RM 6 2

Week 6 85% of 1RM 6 3

Week 7 85% of 1RM 5 4

Week 8 90% of 1RM 4 2

Week 9 95% of 1RM 2 2

Week 10 MAX






Day 2: Barbell Rows




weight seen reps

Week 1 65% of 1RM 5 6

Week 2 70% of 1RM 4 6

Week 3 75% of 1RM 4 6

Week 4 80% of 1RM 3 4

Week 5 80% of 1RM 4 4

Week 6 85% of 1RM 4 4

Week 7 85% of 1RM 5 4

Week 8 85% of 1RM 5 3

Week 9 Free