Deadlift Routine

Following a reasonably lengthy (well, a few months) period without deadlifting I've decided to dive into the deep end with a routine that puts the deadlift before everything else. As the no-deadlift approach didn't seem to have any positive impact, perhaps this one will.

This routine is a combination of that employed by Andy Bolton and the routine Ed Coan devised for Mark Philippi - all within a Westside framework. Essentially Andy controls the ME days whilst Ed looks after the speed work.

Starting 1RM: 145kg
Target 1RM (for 10 week cycle): 180kg

Week Amount (kg) % of 1RM Hole ** Sets x Reps
1 203 140 5 2x1
2 203 140 5 2x2
3 188.5 130 4 2x1
4 188.5 130 4 2x2
5 181.25 125 3 2x1
6 181.25 125 3 2x2
7 174 120 2 2x1
8 174 120 2 2x2
9 166.75 115 1 2x1
10 166.75 115 1 2x2

** Holes are spaced 5cm apart, with the 5th hole at 47cm (just below my knee height).

Week Amount (kg) % of 1RM Sets x Reps
1 107.5 60 8x3
2 117.5 65 8x3
3 125 70 6x3
4 135 75 5x3
5 117.5 65 3x3
6 125 70 3x3
7 135 75 3x3
8 125 70 3x3
9 125 70 2x3
10 107.5 60 2x3

Notes: I use a sumo stance for the ME pulls, and a conventional stance for the speed work. On both days an alternating grip is used.

Accessory work includes a selection of the usual SQ/DL players; primarily working the posterior chain and lats.

The '% of 1RM' listed refers to the current 1RM for the max lifts, and the goal 1RM for the speed work.

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.

Like this? Check out :

Westside Dead Lift Secrets.

This review looks at the 2003 DVD edition of the Deadlift Secrets offering, which is an updated version of its early '90s predecessor. Whilst there has been a significant amount of change to some aspects of the Westside approach, the fundamentals remain constant and this DVD helps to show just how important those fundamental concepts are.

Phase 1 Summary.

The first 12 weeks of resistance work.

Squatting, not Spotting.

Nice and brief.

Double Kettlebell Workouts: For the Best of Both Worlds.

An interview with Strength Coach Troy Anderson.

Back to it (Almost).

Time for a short workout.

Of course, if you enjoyed these, I'd highly recommend grabbing the Strength & Fitness Newsletter. Delivered weekly, and absolutely free.

(there's also a Daily Update, if you're looking for an even larger dose of training-related goodness.)

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