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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Intriguing deadlift specific program I ran into (interested oak?)

  • Thread starter Thread starter Debaser
  • Start date Start date
D

Debaser

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This is a program illustrated in hardgainer magazine on a deadlift-specific training protocol. The author pulled 660 lbs a few years back, at a 6'2" height with a 6.5" wrist. Not bad I'd say :) I'm not sure if he's done more since then or not (this is a November 2000 article) I will probably try this routine out soon, because the deadlift and its variations are my favorite exercise.

Day 1

Squat: 3 x 5
Deadlift-specific leg press: 2 x 8
Stiff-legged dead: 3 x 5
Barbell shrug: 3 x 3
Weighted bent-legged situp: 2 x 5

Day 3

Bench: 3 x 5
Overhead press: 2 x 5
Calf raise: 2 x 10
Barbell curl: 2 x 5

Day 5

Moderate-grip pullup: 3 x 5
Back extension/hip and back: 2 x 10
Leg raise: 3 x 10

Day 9

Deadlift: chosen rep scheme (the article explains more about this, seems to suggest either 5 x 5 or singles depending on what works for you)
Partial rack deadlift: 5 x 1

Day 13
repeat day 1

Start the training cycle at 70% of your maxes, and then add 5-10 lbs each time to the big exercises, 2-5 to the smaller ones. When the going gets rough use little plates (or improvise) to eek out your max gains. I really like the looks of this program, it may or may not be your thing guys. I love his exercise choices and set/rep schemes (I would only make minor adjustments).
 
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