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    Dead Lift Cycle

    Uploaded by

    Patrick Ewing
    The document outlines a 10 week deadlift training program, with each week specifying the deadlift and accessory lift weights and sets. The program progresses the deadlift weight over weeks 1-5, includes deload weeks, and aims to hit a PR in week 10.

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    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd

    Dead Lift Cycle

    Uploaded by

    Patrick Ewing
    13 views3 pages
    The document outlines a 10 week deadlift training program, with each week specifying the deadlift and accessory lift weights and sets. The program progresses the deadlift weight over weeks 1-5, includes deload weeks, and aims to hit a PR in week 10.

    Original Description:

    dl cycle

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    The document outlines a 10 week deadlift training program, with each week specifying the deadlift and accessory lift weights and sets. The program progresses the deadlift weight over weeks 1-5, includes deload weeks, and aims to hit a PR in week 10.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    13 views3 pages

    Dead Lift Cycle

    Uploaded by

    Patrick Ewing
    The document outlines a 10 week deadlift training program, with each week specifying the deadlift and accessory lift weights and sets. The program progresses the deadlift weight over weeks 1-5, includes deload weeks, and aims to hit a PR in week 10.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
    Download as rtf, pdf, or txt
    You are on page 1of 3

    week 1

    thursday

    Deadlift: warm up then: 250lbs for 3x3

    6" block pull: 270lbs for 3x3

    T bar rows

    Chin ups

    Kroc rows

    Power shrugs

    Week 2
    Thursday

    Deadlift: warm up, then 270lbs 3x3

    4" block pull: 285lbs 2x2

    Same accessories

    Week 3- Deload
    Thursday

    Deadlift: warm up to 190lbs for 6 singles (work on speed and form)

    Same accessories

    Week 4
    Thursday

    Deadlift: warm up then work up to a projected last warm up (like during


    a meet) 270-275lbs for a double

    6" block pull: Work to a PR triple

    Same accessories

    Week 5
    Thursday

    Warm up then work up to a projected opener for a double (285lbs290lbs)

    4" block pull: work up to a PR triple

    Same accessories

    Week 6 DELOAD
    Thursday

    Warm up to 190lbs for 6 singles focusing on speed and form

    good mornings

    45 degree back extensions

    deficit Snatch grip deadlifts

    Week 7
    Thursday

    Deadlift: warm up then work to opener for a single and projected


    second attempt for a single

    6" block pull: 3rd attempt for 1-2 reps

    good mornings

    back extensions

    Week 8
    Thursday

    Deadlift work up to opener for a single. Focus on speed and perfect


    form

    Good mornings

    back extensions

    Week 9 DELOAD
    Thursday

    Good mornings

    back extensions

    power shrugs

    Week 10
    Thursday

    Deadlift- hit a fucking nasty PR

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