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Deadlift Routine One

Week One of Six week Routine


We normally do the full routine on Tuesday and the assistance work only on Friday. Some elect to do the complete routine on both Tuesday and Friday while some find they can only do the routine one day a week. This depends on the lifters physical ability to recover which sometimes also depends on the type of supplements You take, recovery is a consideration. Many powerlifters only bench one time or deadlift one time a week but with a background in bodybuilding it is hard to adjust to the one time a week routine.

Click Here For Week Two


This routine is based on a max 475 pound one rep dead lift.

Find the percentage of the lift and multiple it times your max one rep max dead lift weight.
If your max is 500 and the lift percentage is .40 500 (.40%) You would use 200 pounds for that rep set.
If your max is 400 and the lift percentage is .40% 400 (.40%0 You would use 160 pounds for that rep set.

Dead Lifts
135 x 10 rep warm up. (3 sets)
5 x 225 at 47%
5 x 250 at 53%
5 x 275 at 57%
4 x 300 at 63%
3 x 325 at 74%
9 x 225 at 47%
9 x 205 at 43%

Assistance Work

Rack Pulls From Knees to Lock Out
205 x 9 at 43%
225 x 8 at 47%
250 x 2 at 53%
300 x 1 at 63%

T Bar Lat Pulls
1 45 pound plate, 2 45 pound plates, 3 45 pound plates
Bend down with left elbow on left knee as if you were a running back reach down with right hand lift the end of the bar with one 45 pound plate as high as possible while staying bent over. Do these left and right alternating and adding a plate untill You have completed 3 sets of ten reps on both the left and right lat. If You don't have a T Bar use your olympic set with and lift the set by placing hand right behind the insiude collar and lifting. I like to use one plate on one end and two on the other alternating between.

Leg Press Like to do both wide stance and narrow stance with whatever You can just make the last lift with. 10 ~ 8 ~ 6 ~ 4 ~ 8 ~ 10 with little or no rest between sets.

ABS
500 Legs Raises
500 Ab Roller sET uPS

Tread Mill fifteen minutes.

Click HERE...Week Two


Good Lifting,
Christopher A. Liftiano...Chis Lift

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Chris Lift's Disclaimer
Statements contained herein have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat and cure or prevent disease. Always consult with your professional health care provider before changing any medication. Do not do any of our routines without having been declared physically fit to exercise by your medical professional.

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