Straight to the Bar

All Things Strength


Deadlift Routine
Written By : Scott Bird
Filed In : routines

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.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via X (Formerly Twitter), Facebook and the various networks listed in the sidebar.
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