the new deadlift program i am working on preview,

[Doc.Sust]

the way i have it set is for a sumo deadlifter, we can alter this if you are conventional

wednesday,

sumo dead, conventional pull speed of 2-4 inch block, SLDL next wk would like

regular squats, sumo jump stretch platform for speed or if you dont have the platform, do olympic cleans , rack deadlifts
alternate every other wk , percentages will increase(i have a rough idea of how, i am not at home rt now , i have them at my house)


now on friday, you would throw in the close stance high bar squats, (boxes or pause, 2- 3 sets of 8 and good mornings 2- 3sets of 8. you can do the auxillary work the same way as the iron man HIT program if you prefer.( i plan on stoping here and working on my shirted press and tris on this day) or if you fell like more volume you can add in some easier leg movemnets like extensions and leg curls for 2-3 sets of 10 -12,( if i was using the iron man HIT idea i would never do any more volume tham the firs 2 exercises) this is a light day, you will be already really burnt out form the wednesday routine

again i am still altering this, it is just a rough outline, basicaly the volume will be very similar to the spread sheet i have been fwding to everyone(at least for the auxilaries) for the main lifts, it will be different,, program will be 14 wks of training 15 th wk off, than it is meet time
the program will begin using about 60% of your max and it will take you to 95% lets say wk one is 3 sets of 60% for 6, after this you will jump 10% for one single and than it i time to hit the auxillaries this will only be done in the lighter wks when you reach using 80% and higher for working sets, the single is taken out of the program.


here is another option, the first routine i would like more if i was doing a deadlift only meet . this routine i would consider doing for a 3 lift meet
it is similar, but a little different

wednesday

wk A sumo dead, conventional pull speed of 2-4 inch block, partial squats



WK B would like regular squats, sumo jump stretch platform, partial deads

friday

WkA close stance box squats and SLDL

Wk B manta squats or front squats and g mornnings


basically i am using the idea that sarge rock gave me about try to do dead from the floor every other wk instead of every wk, using boltons basic program layout,using the same volume the spread sheet routine uses, while incorporating benny mags speed pulls rt after your main exericse and his hypertrophy idea(read his routine, at the end of his workouts he does regular dead for 2 sets od 8 using 50%) but not doing it on the same day that you do your core lifts and not using the deadlift only to induce hypertrophy(thus the SLDL's and G morns) again i am still working out the final percentages for this, it isnt completed, i am still tinkering with it

[artica]

Doc,

I can sort of make sense out of it. So far this is what Im gathering

Week 1 (Im a conventional puller)
Conventional Pulls off 2-4 box
SLDL
Glute Ham Raises
Reverse Hypers


Week 2
Squats (Box or Narrow Stance)
Speed Pulls of Jump Stretch Platform
Reverse Hypers
Glute Ham Raises

*I threw in the GHR's or Reverse Hypers, but obviously optional

Week 1 Day 2
Narrow Squats (box or pause)
Iron man auxillary work

Is that pretty much the basic template your working on?

[Doc.Sust]

Week 1 ( conventional puller)
Conventional Pulls
than speed pull of the 2- 4 inch box
SLDL
Reverse Hypers
throw out the GHR's too much volume remember you will doing more leg work 48 hrs later


Week 2
Squats (Box or Narrow Stance)
Speed Pulls of Jump Stretch Platform
good mornings

i have to different programs in the post, one is geared towrds a 3 lift more and one deadlift only, this is the one i would use for dead only

[artica]

Oh, ok. Well im interested in the three lift routine so oopss. im reading the wrong stuff. Thanks for clarifying before I make a mistake. hehe

[Doc.Sust]

re read the post, it should be in there