Considering that the goal of the Bulgarian Method is really to improve the performance of one lift only, it is unwise to simultaneously attempt to improve multiple exercises. Candito 10 or 14 Week Advanced Deadlift Program Spreadsheet. Second general rule is that I don’t recommend squatting on the same day as you deadlift for the optional volume bridge specifically. Week 5: 5 x 5 x 75%. That way you aren’t fully peaked but also squeeze in the deadlift test at a more recovered time. Finnish deadlift routine discussion + excel spreadsheet link in text. The only combination I recommend almost everyone avoids is doing phase 1, optional volume bridge, and then phase 3. The lifting schedule is also a bit more flexible than the 6 week program. Deadlift Workout Program Spreadsheets. I'm not sure if you guys have heard of -- or tried this routine, but I'm 7 weeks in and seem to be making some pretty good gains … The program was originally made for 50 lbs in the tank for a roughly 600 paused deadlift. Deadlifting frequency is 2x/week Designed for Intermediate and Advanced lifters, but can be adapted for Beginners. It’s best to leave uncertainty to the competition lift as that part is inevitable. Second warmup set: 3 deadlifts using 120 pounds or 60% of your 1RM. With the 500 goal in mind, I can be satisfied in targeting 480 lbs x 5 first, knowing I have plenty of time to then go up one more notch. A useful tip is to use at least either the phase 1 or 3 accessory to be somewhat connected to the distant variation. Ultimately, your deadlift 1RM and other compound lifts should improve by about 5-10% overall. Just plug in your max, and let it do the calculations. Why block pulls?Block pulls are primary used for strengthening the lockout portion of a competition-style deadlift. The reason for the volume phase is just in case you either are too advanced to make progress with only moderate fatigue, or because the variation phase simply did not transfer well. This is an advanced deadlift program and should not be used by novice lifters. The only phase where I intentionally want you to avoid isolations is the optional volume phase. We will use an estimated 1RM of 200 pounds to illustrate a sample deadlift program. powerlifter has a few routines kicking around the internet but one of the most popular is his 11 week deadlift cycle. It should be stressed that the prescribed percentages are meant for an intermediate lifter. Format: Deadlift 1x weekly, 11 weeks… Powerlifters may wish to use this program to develop their squat, bench, or deadlift while weightlifters can utilize it to enhance their clean & jerk and snatch. Another goal is to get the lifter accommodated to a higher % of their 1RM in Week 1-4 (high volume weeks) before touching heavier weights in Week 5-8. Ideally it pushes my more elite kids into a new stratosphere of strength and work capacity. The archived post includes the 5-day nSuns 531 program, along with a few variations: 4-day 531 You can also print, or download. If the lifter is more advanced, he should start at a lower percentage because he will need more time to acclimate to the really heavy loads. List of Powerlifting Programs and Routines + Powerbuilding Programs It is the true show of size & strength. Squat – Rest Day – Deadlift – Rest Day – etc. On heavy deadlift days your cycle will be the following: Week 1 – 55% x 8 sets x 6 reps; Week 2 – 60% x 7 sets x 5 reps; Week 3 – 65% x 6 sets x 4 reps This is truly a no-frills 11 week peaking program for the deadlift. Free 12 Week Back & Deadlift Program. The 915 program uses the three powerlifts (squat, bench press, deadlift) and the snatch-grip high pull or power clean as the foundation lifts. Simply click on the program you want (and navigate to its page), download the excel sheet near the top, enter your maxes, and track your results! If you can make stellar progress without the volume phase, do that first. The only very strong thought I have here is that if you are a sumo puller, and you have never consistently trained seated hip abduction + seated hip abduction, I cannot recommend it enough. I only recommend doing this AFTER you go through one run of the program as then you have something concrete to set your sights on. I recommend you stay and check out all the other informative articles I have about powerlifting and strength training down below!
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