90 DAY CHALLENGE: THE DEADLIFT (PROGRAM FOR STRENGTH-WK 2,DAY 6)

30 May
  • Q) What is 90 day challenge?
  • A) 90 blog post aimed to teach you the basics of working out…. take the time to understand all 90 posts and you should be able to navigate your way through any gym

Today we will be covering how to use the Deadlift to get stronger. These principles can be applied to any weighted movement but for simplicity sake we will be using the Regular Deadlift.

I like to work in a 4-week progression, remember that jumps in weight will happen fast if your a beginner but as you get stronger the jumps in weight will decrease.


QUESTION:

If I am not maxing out every set how will I make progress?

ANSWER:

Take some advice from the best Powerlifters in the world, many of which have written books and articles explaining their methods.  The program that has worked best for me is Jim Wendlers 5/3/1 system

Here is how he breaks down a 4 week cycle

Click HERE to see the article explaining how to calculate these numbers (trust me it’s not hard) 

WEEK 1 
75% x 5
80% x 5
85% x 5+ (at least 5 reps but this is your set to max out)

WEEK 2 

80% x 3
85% x 3
90% x 3+ (at least 3 reps but this is your set to max out)

WEEK 3 
75% x 5
85% x 3
95% x 1+ (at least 1 rep but this is your set to max out)

WEEK 4 (recovery week) 

60% x 5
65% x 5
70% x 5 

QUESTION:

Shoulder I alternate exercises?

ANSWER:

It is up to you, I like to change things up every 4-weeks. For example I will do a 4-week Deadlift phase then do a 4-week Power Clean phase then repeat. This is personal preference but I find switching every 4-weeks keeps things fresh. 

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