This is a website for the competive DRUG FREE powerlifter who is not going to make the 100 pound gains that drug users do. All programs are designed for the drug free lifter and are charted out to prevent over training.
This months workout: the DEADLIFT.
This is the current deadlift workout I am using for the first half of 2001.
Adjust lifts to your own max.
this program was developed for a lifter with a 625 Lb. deadlift.
Week one- Deadlift: 135 225 315 Warm up 405-5 reps 455-3 reps 500-1 rep 520-1-2reps 500-3-5 reps 500-3-5 reps 455-8reps 405-10reps
Week 2- Warm up- 405-3 500-2 530-1 500-3-5 500-3-5 455-8 405-10
Week 3- 405 455 500-1 535-1 515-3 500-3 500-3 455-8 405-10
Week 4- 405 500-1 530-1 545-1
520-2 500-3-5 500-3-5 455 405
Week 5- 405 500-2 535-2 550-1 525-2 500-3-5 500-3-5 455 405
Week 6- 405 500-2 530-2 555-1 525-2-3 500-3-5 500-3-5 455 405
Week 7- Suit down- 405 500 550
560 520-3 500-5 500-3-5 455 405
Week 8- 405 500 550* 585*600*
550-2* 500-5 500-5 455 405
Week 9- 405 455 500 go to close to opener (Ex. for me 575) 500-2405-6 405-5
Week 10- contest: 600 625 635 or 640
* sets done with squat suit straps up.
This program is made to keep a lifter fresh untill the day of the contest. All weights are lower then max to avoid injury ( anyone that tells you that you have to lift heavy often to make gains is fooling you. If you have the right plan and peak at the correct time you can make the same gains and not put the load and force on the joints that all out heavy lifting will do).
After deadlifting, do as follows:
Shrugs- 4-6-8
Leg Curls- 8 sets-6-12 reps
Crunches or ab roller $ sets of 10 to 15 reps
I hope this wokout works for you. E-mail me to let me know how it worked or for and comments about the site. Untill next month, good luck and good lifting.
Personal Info:
6 time Florida State champion
Personal best squat 630 lbs.
Deadlift 630 lbs. Done at a body weight of 204 lbs.