this routine will increase both your raw squat and raw dead and also can be used for an equiped deadlift only specialist lifter. i myself would not use this program if i was training for an equiped 3 lift meet,though it could be doneif partial squats were added to the 1st day of the program and the exercise order was changed to this order: squats,partial squats,deads,and than partial deads.(see the andy bolton routine i made a sticky for a reference)
Dead/Speed Deadlift day
1 (65%)x 2 reps (50%)8 sets x 3 reps
2 (70%)x 2 reps (55%)8 sets x 3 reps
3 (75%)x 2 reps (60%)6 sets x 3 reps
4 (80%)x 2 reps (65%)5 sets x 3 reps
5 (70%)3 sets x 3 reps (55%)3 sets x 3 reps
6 (75%)x 2 reps (60%)3 sets x 3 reps
7 (80%)x 2 reps (65%)3 sets x 3 reps
8 (85%)x 2 reps (60%)3 sets x 3 reps
9 (87.5%)x 1 rep (60%)2 sets x 3 reps
10 (90%)x 1 rep (50%)2 sets x 3 reps
11 Take this wk off,complete rest no auxillary or main exercises
12 Max
Squats and Partial Deads
(same reps/sets used for both exercises on this day)
to find what weight you should use for the squats,take what you know you can do for a single,not a max single and also not an easy single,take that weight and minus 20lbs per wk unitl you get to wk 1. I recomend for the partial deadlift bar height should be right under your knees.the following wk,bar height above the knees.alternate these every other wk
1 2x8
2 2x8
3 2x5
4 2x5
5 2x5
6 2x3
7 2x3
8 2x2
9 1x2
10 1x1
11 rest
Assistance day at least 48hours later.72 hours would be optimal,especialy if you want to make this a 3 lift routine
Speed squats 5-6 sets 3 reps
(use 35% to 55%,bands/chains or straight weight can be used)
Lying leg curls 3sets 8/10reps
Leg ext 3 sets 10/12 reps
Barbell shrugs 3 sets of 10/12 reps
Leg abduction 3sets of 12/15reps
