2 Week Program

Here’s a two-week deadlift program I’m going to start this week or the week after depending on my weekend schedule. I’ll play with the numbers a little bit since some might be a bit heavy or light but my main focus is getting the deadlifts in every day and improving that number. Cheers!

 

POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 1 DAY 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 75% 176.25
BACK SQUAT 1 5 53% 193.45
1 5 70% 255.5
5 5 75% 273.75
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 4 8
DEADLIFT 10 5 135
(REST AS NEEDED)
RDL 3 8 60% 141
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE
2) STRETCH SEQUENCE
Week 1 DAY 2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 53% 140.45
1 5 70% 185.5
5 5 75% 198.75
(SPEED)
DEADLIFT 8 3 60% 225
LEG PRESS 1 5 90% 328.5
2 10 120% 438
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 1 DAY 3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 5 70% 164.5
5 5 82% 192.7
BOX JUMP 5 5
DEADLIFT 10 1 90% 337.5
(3-5 min REST)
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 20
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 1 DAY 4
EXERCISE SETS REPS % WEIGHT
KB SWINGS 20 20
(SUPER SET WITH PULL-UPS)
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 1 Day 5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 155
x2(ABOVE/BELOW KNEE) 5 5 185
PAUSED DEADLIFTS 6 5 75% 281.25
BARBELL LUNGES 2 6ea 135
1 6ea 155
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
Week 1 Day 6
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 95
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 3 135
1 3 165
2 5 185
DEADLIFT 10 min 1-30 Sec 85% 318.75
BAND PULL ACROSS 5 10
PULL UPS 5 8
KB SWINGS TO SHOULDER PRESS 3 5ea 20 kg
DB PUSH UP TO ROW 3 5ea 50
BAND BICEP 3 30
SPECIAL: 1) SPRINT WARM-UP (70% TO 90%)
2) SPRINTS 5-40 YRD @100%
POWER CLEAN MAX 235 BENCH PRESS MAX 265
BACK SQUAT MAX 365 DEADLIFT MAX 375
Week 2 DAY 1
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
HANG POWER CLEAN 1 4 60% 141
3 4 75% 176.25
BACK SQUAT 1 5 53% 193.45
1 5 70% 255.5
5 5 75% 273.75
INTERNAL/EXTERNAL ROTATIONS 5 5ea BAND
PULL-UPS 4 8
DEADLIFT PR
RDL 3 8 60% 141
ZOTTMAN DB CURLS 3 10 20
(SLOW CONTROLLED REPS)
SPECIAL: 1) CORE
2) STRETCH SEQUENCE
Week 2 DAY 2
EXERCISE SETS REPS % WEIGHT
BENCH PRESS 1 5 53% 140.45
1 5 70% 185.5
5 5 75% 198.75
(DOUBLE OVERHAND) INCREASE WITH REPS
DEADLIFT 5 10 40% 150
LEG PRESS 1 5 90% 328.5
2 10 120% 438
TRICEPS
CABLE PULL DOWN 3 10 to 12
LYING DB EXTENSION 3 8 to 10
DIPS 3 10 to 12
FOREARMS
BARBELL WRIST EXTENSION 2 20
CABLE FLYS 3 10
SPECIAL: 1) STRETCH SEQUENCE
Week 2 DAY 3
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 5 60% 141
(SUPER SET WITH BOX JUMP) 1 5 70% 164.5
5 5 82% 192.7
BOX JUMP 5 5
DEADLIFT 8 3 40% 150
(SPEED)
HANG PULL TO CLEAN 1 4 60% 141
1 SET=(3 PULL+1 CLEAN) 1 4 65% 152.75
(SUPER SET) 1 4 70% 164.5
DB FRONT+ SIDE RAISE 3 8ea 20
SB RDL 3 8 to 10
BAND PULL-APART 3 15
SPECIAL: 1) CORE: CABLE OBLIQUE TWISTS 2 SETS EACH
2) STRETCH SEQUENCE
Week 2 DAY 4
EXERCISE SETS REPS % WEIGHT
DEADLIFT 5 5 50% 187.5
(PAUSED ABOVE/BELOW)
(SUPER SET WITH PULL-UPS)
PULL-UPS 5 8
SEATED ROW 3 8 to 10
(SUPER SET)
HAMMER CURLS 3 10ea 35 to 40
LAT PULL DOWN 3 10 to 12
(SUPER SET)
WALL ARM SLIDES 3 15
BOSU BALL PUSH UP VARIATION 3 8
(SUPER SET)
BACK EXTENSION 3 15 25
CALVES 3 25
3 WAY (INSIDE, OUSTIDE, NUETRAL)
SPECIAL: 1) STRETCH SEQUENCE
Week 2 Day 5
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 42% 98.7
RDL + CLEAN PULL+ FRONT RAISE
PC (KNEE) + FRONT SQUAT
FRONT SQUAT 1 5 135
1 5 155
5 5 185
DEFICIT DEADLIFTS 8 3 50% 187.5
BARBELL LUNGES 2 6ea 135
1 6ea 155
BAND TRICEP 3 20
DB INCLINE BENCH PRESS 3 10 50-60
SPECIAL: 1) CORE: CMU BBALL
2) STRETCH SEQUENCE
Week 2 Day 6
EXERCISE SETS REPS % WEIGHT
BARBELL WARM UP 1 5 95
RDL + CLEAN PULL + FRONT RAISE
PC (KNEE) + FRONT SQUAT
POWER CLEAN 1 3 135
1 3 165
(MIX GRIP) 2 5 185
DEADLIFT 10 2 70% 262.5
BAND PULL ACROSS 5 10
PULL UPS 5 8
KB SWINGS TO SHOULDER PRESS 3 5ea 20 kg
DB PUSH UP TO ROW 3 5ea 50
BAND BICEP 3 30
SPECIAL: 1) SPRINT WARM-UP (70% TO 90%)
2) SPRINTS 5-40 YRD @100%

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s