You can take as many warm-up sets as you need before starting the listed number of sets. 2-3 warm-up sets are recommended.
1 Rep Maxmimum percentages:
Week #1 - 70%
Week #2 - 75%
Week #3 - 80%
Week #4 - 85%
Week #5 - 90%
Week #6 - Take the week off from deadlifts.
Week #7 - Judgment Day. This is the pyramid strategy to use:
If we assume your max is 405, you are going to work your way up to your max in this order: 135 (33%), 185 (45%), 225 (55%), 315 (77%), 365 (90%), 405 (100%), and 425 (105%). After that, go up by 5-10 pounds for each set. Make sure that you take the full 3 minutes rest time in between your sets so that your legs can recover.
15 sets, 1 reps, 01:00 rest
The deadlift is one of the fundamental weight training exercises for beginners and experienced bodybuilders alike because it targets so many parts of the body, and it's relatively simple. After some amount of training, you're going to hit some kind of plateau, and think that you cannot possibly i... more
The deadlift is one of the fundamental weight training exercises for beginners and experienced bodybuilders alike because it targets so many parts of the body, and it's relatively simple. After some amount of training, you're going to hit some kind of plateau, and think that you cannot possibly increase your maximum weight for the deadlift.
This deadlift workout routine comes from Lee Hayward's research, and is specifically designed to help you raise your deadlift max higher than you ever thought possible!
This deadlift workout should probably be incorporated into another workout plan, since it focuses entirely on deadlifts. When you finish this seven week program, you'll be amazed at your new personal record!
It is important to determine your exact one-rep-max before you begin this deadlift routine, since each week building up to your breakthrough week will require a specific percentage of your maximum.
In order to get the results you want, you've got to be accurate (Try our One Rep Max Calculator!), and you've got to work! See the workout notes to find out exactly what percentage of your maximum you need for each successive week.
There are 5 weeks for you to make progress, followed by a rest week. Week 7 is judgement week, where you get to destroy your previous record.
You may not be used to the format, multiple sets of a single rep, but it is designed this way with the end goal of increasing your one-rep-max. If you're not satisfied with your current deadlift maximum, and you want to take it to the next level, get started on the deadlift workout plan today! It's time to set new records!