Power Deadlift Routine
Powerlifting Deadlift Workouts
The Deadlift, just like all of the big four, compounds lifts will increase your strength. When you can deadlift a heavier weight than you could last week, using good form, you are getting stronger. This means your lean body mass will increase because you need it to hold this knew-found strength.
The powerlifting deadlift workout listed below is to only deadlift once a week. Any deadlift workout is going to be very taxing, physically and mentally, it causes a lot of damage and you grow from deadlifts when you are resting. The direct effect that it has on your core strength will increase lean body mass.
The most important factor to ensure success using the power program below is to correctly calculate what your 1RM (one rep max). This means sticking to good form at all times, when you start to reach the point of failure you stop. You will find many different one rep calculators online that will help you find your 1RM.
It might sound strange to only do a deadlift workout once a week, but if we consider that you will more than likely be doing other type of training on other body-parts during the week, it is very necessary to rest and fully recuperate after an intense deadlift workout.
The Power Deadlift Workout Routine
The once a week deadlift workout below excludes a warmup which is the minimum requirement before doing any compound movement.
Week 1: 5 sets x 5 reps using 70% of 1RM
Week 2: 5 sets x 3 reps using 75% of 1RM
Week 3: 5 sets x 1 rep using 80% of 1RM
Week 4: No deadlifting, instead doing movements like good mornings, reverse hypers, weighted back raises or pull-throughs using 10 reps.
Week 5: 5 sets x 5 reps using 75% of 1RM
Week 6: 5 sets x 3 reps using 80% of 1RM
Week 7: 5 sets x 1 rep using 85% of 1RM
Week 8: No deadlifting, instead doing movements like good mornings, reverse hypers, weighted back raises or pull-throughs using 10 reps.
Week 9: 4 sets x 5 reps using 80% of 1RM
Week 10: 4 sets x 3 reps using 85% of 1RM
Week 11: 4 x 1 x 90%
Week 12: No deadlifting, but feel free to do accessory movements.
Week 13: 3 x 5 x 85%
Week 14: 3 x 3 x 90%
Week 15: 3 x 1 x 95%
Week 16: No deadlifting and no lower back work at all.
Week 17: Retest your max or compete in a powerlifting meet.
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