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|
** Holes are spaced 5cm apart, with the 5th hole at 47cm (just below my knee height).
|Week||Amount (kg)||% of 1RM||Sets x Reps|
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.