various deadlift routines

[Doc.Sust]

The Finnish deadlift routine is divided into 3 **** cycles. In each part of the Finnish deadlift routine the percentages are calculated off your current deadlift max.You train two times per week. Tuesday is your light day, Friday your heavy day.
The first cycle lasts 7 weeks. The main exercise is the semi stifflegged dl off a block. Perform 10 reps on all sets. Assistance exercises are light power cleans ( 5 sets, 4- 6 reps) before deadlift, heavy barbell bentover rows ( 5 sets), 5 sets of weighted chins (4-6 reps)

First cycle (percentages):
Week 1 Day 1:27%x1; 31%x1; 27%x2 Day 2:27%x1; 33%x1; 40%x1; 27%x1

Week 2 Day 1:27%x1; 33%x4 Day 2:27%x1; 37%x1; 44%x1; 35%x1

Week 3 Day 1:27%x1; 33%x4 Day 2:33%x1; 40%x1; 47%x1; 35%x1

Week 4 Day 1:33%x5 Day 2:33%x1; 44%x1; 49%x1; 35%x1

Week 5 Day 1:33%x5 Day 2:33%x1; 44%x1; 51%x1; 37%x1

Week 6 Day 1:33%x1; 37%x4 Day 2:35%x1; 49%x1; 53%x1; 40%x2x2

Week 7 Day 1:33%x1; 40%x4 Day 2:35%x1; 49%x1; 55%x1; 40%x2



The main exercise of the second cycle is the conventional deadlift off a block done for 5 reps. Again the cycle lasts 7 weeks. Assistance exercises consist of light power cleans before deadlifting (5 sets, 4- 6 reps), heavy bentover rows, dumbbell rows and shrugs (4 to 6 sets with increasing weights) Second cycle (percentages):

Week 1 Day 1:44%x1; 50%x1; 55%x3 Day 2:44%x1; 52%x1; 60%x1; 66%x1; 44%x1

Week 2 Day 1:44%x1; 50%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 70%x1; 44%x1

Week 3 Day 1:44%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 73%x1; 44%x1

Week 4 Day 1:44%x1; 55%x1 Day 2:49%x1; 66%x1; 75%x1; 49%x1

Week 5 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 66%x1; 77%x1; 71%x; 49%x1

Week 6 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 68%x1; 79%x1; 55%x1; 49%x1

Week 7 Day 1:49%x1; 57%x3; Day 2:49%x1; 68%x1; 808%x1; 55%x1; 49%x1



In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This **** cycle lasts 6 weeks. Reps and sets vary. Assistance exercises: chins without weight, wide grip bentover rows, hyperextensions. Third cycle (percentages):

Week 1 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 80%x1; 90%x1

Week 2 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 84%x1; 94%x1; 86%x3

Week 3 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 60%x3; 74%x2; 90%x1; 94%x1; 90%x3

Week 4 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 64%x3; 80%x2; 95%x1; 101%x1; 93%x3

Week 5 Day 1:44%x5; 76%x3x4 Day 2:44%x5; 70%x3; 84%x2; 94%x1; 103%x1; 96%x3

Week 6 Day 1:44%x5; 80%x3x4 Day 2:44
%x5; 70%x3; 84%x2; 96%x1; 105%x1

[Doc.Sust]

west side sumo finnish deadlift routine

deadlift off 1 to 2 inch blocks
Week 1, sumo pull standing on a 1–2-inch block, 6 X 2
Week 2, sumo pull standing on a 1–2-inch block, 6 X 2
Week 3, sumo pull standing on a 1–2-inch block, 6 X 2
Week 4, rest, no pulls


Week 5, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 6, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 7, Romanian deadlift, 4–5 X 5, pyramid, 1 heavy set
Week 8, rest, no pulls
A good goal to shoot for is 5 X 80 percent of your max pull in a meet.This wave is a real strength builder. These conventional pulls can be done on either squat day or on a separate deadlift day. You may want to do light speed pulls during this cycle to keep the speed up and maintain technique.


Week 9, reverse band deadlift, 5–8 X 1, 75–85%, sumo style
Week 10, reverse band deadlift, 5–8 X 1, 80–90%, sumo style
Week 11, reverse band deadlift, 5–8 X 1, 85–95%, sumo style
Week 12, rest, no pulls
Suspend the bands so that the original weight stays at the lockout
or Another option is to attach them so that the original bar weight is lifted up from knee level. This is the part where many fail in the sumo. This technique requires a doubled purple band or two blue bands per side to get the same amount of deload off of the floor.
For percentages, I’ve provided guidance with 10 percent tolerance. Don’t pull eight singles with 95 percent in week 11, but rather split the sets inside the given percentage each week.

Go up to your opener and maybe a bit heavier 2–3 weeks prior to the meet. Let your hips recover and let the big one wait until meet day.
Week 13, speed deadlift, 5 X 3, 65–75%
Week 14, speed deadlift, 5 X 3, 55–65%
Week 15, speed deadlift, 5 X 3, 45–55%
Week 16, MEET



[Doc.Sust]

Doc Sust's modified Coan/Bolton hybrid deadlift routine



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 adduction 3sets of 12/15reps


make sure to work your grip and also your back, i work my grip on my heavy deadlit day, i work my back on the days i dont pull. i keep it to moderate weight and keep the reps from 8-15 reps. i like barbell rows and lat pull downs with various grip and bars. in a wk i usually do 2 -3 different exercise



Deadlift- http://www.weightliftingdiscussion.com/CoanDeadlift.xls

Squat- http://www.weightliftingdiscussion.com/CoanSquat.xls

here are the original ed coan/mark phillipi routine's. i found the percentages Ed used were to high for the deadlift of today.so i altered that. also there are two squat routines, his off season routine and his contest peaking routine. ed was the greatest all time single ply lifter,(back when the equipment didnt give your lifts very much at all as compared to the equipment of today)who performed under some of the toughest and most strict rules in competiton. ed squated over a 1000lbs, pressed a little under 600, and deadlifted 901lbs ,and totaled over 2400 pounds wei***ng only 220lbs,


shorter version
1 (65%)x 2 reps (50%)8 sets x 3 reps
2 (70%)x 2 reps (55%)6 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 (90%)x 1 rep (50%)2 sets x 3 reps
10 Take this wk off,complete rest no auxillary or main exercises
11 Max


squat
1 2x8
2 2x8
3 2x5
4 2x5
5 2x5
6 2x3
7 2x3
8 2x2
9 1x1
10 rest
11 max
_________________

[Doc.Sust]

Doc Sust's deadlift routine



10 wk program starts at 50% and you work up to 95 % take a wk off and max. wks 1-3 3sets of 5 reps.wks 3-6 3sets of 4 reps(during the first 6 wks pull off a 1- 2inch box) wk 7-8 3sets of 3reps, wk 9 2sets of 2 reps wk 10 one set of 2 reps. take a wk of and max.

auxillary lifts, performed from wk 1 to wk8. after wk 8 stop all auxillary. auxillary lifts
SLDL
close stance high bar box squats with a pause, or just pause squats if you don't have boxes and shrugs, thats it

for the sldl and the shrugs wk1-wk 3,2-3sets of 8reps using 60-65% of the weight used that day to deadlift.

wk 4-wk 8 2-3sets of 5 reps using 70-75% of the weight used that day.

follow the same reps per wk with the high bar squats, percentages may vary here ***ending on your squat,adjust accordingly as needed, never make it thatit kicks the shit out of you, always leave more in the tank for the next workout.

since this routine i have done many workouts using bands, chains jumpstretch platform, partials good mornings, and NOTHING has worked better than this program for me.

program was also used by a drug free liftime master lifter, he has pulled 700 to 760lbs multiple times as a open and master lifter at 198lbs. he alters his auxillaries but basicaly its the same
hope i got it all in here, i did it off the top of my head , any questions ask.

[Doc.Sust]

Benedikt Magnusons deadlift routine
DEADLIFT PROGRAM

Week A Deadlift warm up to about 80% 80% 8setx2reps Platform deadlift about 3-4inch high Train with weights from 40-70% 4-6set x 4reps Speed! Then go down to about 40-50% 2setx8reps

Week B Deadlift. Work up to 3rep max. Platform deadlift about 3-4inch high With weights from 50-75% 4-6set x 3-5reps Speed Then go down to about 50% for 2setsx8reps


Week C Jeff Jet Method Deadlift ( This is hard to write down ) When you do Jeff Jet Method deadlift you start by doing a rack pull. Then your training partners take the rack away and you go down and then up! Then your partners put the rack back in! The rep starts up by your thighs then you go down and up again ( I hope you get it )Jeff Jet Method Deadlift - Go up in 1-3reps max ( Do what the day allows!! ) Platform deadlift about 3-4inch high 4set x 4-6reps with weights from 50-60% We train deadlift every week. The last 3 or 4 workouts before a meet , just do regular deadlifts off the floor and work in singles. never go heavier than the starting weight at the meet though. Remember the day of the meet is the day you want to be the strongest!