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 | 2×1 |
| 2 | 203 | 140 | 5 | 2×2 |
| 3 | 188.5 | 130 | 4 | 2×1 |
| 4 | 188.5 | 130 | 4 | 2×2 |
| 5 | 181.25 | 125 | 3 | 2×1 |
| 6 | 181.25 | 125 | 3 | 2×2 |
| 7 | 174 | 120 | 2 | 2×1 |
| 8 | 174 | 120 | 2 | 2×2 |
| 9 | 166.75 | 115 | 1 | 2×1 |
| 10 | 166.75 | 115 | 1 | 2×2 |
** 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 | 8×3 |
| 2 | 117.5 | 65 | 8×3 |
| 3 | 125 | 70 | 6×3 |
| 4 | 135 | 75 | 5×3 |
| 5 | 117.5 | 65 | 3×3 |
| 6 | 125 | 70 | 3×3 |
| 7 | 135 | 75 | 3×3 |
| 8 | 125 | 70 | 3×3 |
| 9 | 125 | 70 | 2×3 |
| 10 | 107.5 | 60 | 2×3 |
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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