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Week 1 . About this program. Bench press Now, gaining strength requires a lot of low rep training to really overload the nervous system. Let's not pretend that it is. This 8-week bodybuilding workout program is split up into 2 phases. Week 1: Primary deadlift 3 x 5-6 reps @ 75-80%, variation (deficit, block pull, pause) 3 x 5-6 reps @ 75-80% of estimated max for that specific variation. Nutrition . It is a 14-week cycle. 0000112790 00000 n Additionally, there is a lot of variation. Keep accessory work somewhat limited during this phase, and be sure to stay within 4-8 reps for any assistance work. 0000025380 00000 n Cable Pull Through or KB Swing (using your deadlift stance) – 3 sets 20 . An 8 week deadlift specialty program that utilizes high block pulls, low block pulls, and competition style deadlifts to help build maximal deadlift strength. 10. 8 Week Squat Periodization. 0000032712 00000 n By linear progression, I'm talking about performing (for example) 3 sets of 5 every session, attempting to add weight each time. The final week is a deload so there won’t be much if anything to update. Follow this full 8-week program in BodyFit Elite! Ed Coan's Deadlift Program. None. 0000110156 00000 n This cycle has proven itself over and over, and PR after PR. Weeks 5 to 8 – Moderate back work. Glute Ham Raise 2 - 3 8 - 10 Deadlift Cycle Week Sets Weight Week 1 4 x 5 80 - 85% Rep Max (RM) Week 2 5 x 5 80 - 85% RM Week 3 5 x 5 80 - 85% RM Week 4 2 - 3 x 5 80 - 85% RM Week 5 5 x 3 88 - 90% RM Week 6 5 x 3 88 - 90% RM Week 7 5 - 6 x 2 90 - 92% RM Week 8 Work up to 1 RM MUSCLEANDSTRENGTH.COM THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT® Store … 0000008364 00000 n Cable Pull Through or KB Swing (using your deadlift stance) – 3 sets 20 . Week 2 of 8. 0000024901 00000 n Primary focus on the squat, deadlift, overhead press and bench press. The 8 Week Functional Bodybuilding Hybrid Program . Maybe I’ll be able to pull more, who knows! Yeah, yeah, I know, "just shut up and tell me the program." If it doesn't, you're not. This 8-week squat program was designed keeping the prevailing science in mind. My current deadlift is 425 pounds and I’m striving for a 450 pound PR. If you stall, meaning you are unable to reach your 3 rep goal on the final set for 3 straight weeks, drop the weight by 7.5 to 10% and start the climb again. Week 2: Primary deadlift 4 x 4-5 reps @80-85%, variation 4 x 4-5 reps @80-85% Trap Engagement, Deadlift Lockout Program Eric Maroscher The ‘How to Balance Back from an Injury Safely’ Program Thomas E. Deebel 8 Week Pure Raw Volume Squat Cycle Matt Slats Warm-Up For Problematic Elbows Brandon Patterson Bench Competition Preparation Clint Smith 5 7 15 18 24 33 36 57 64 67 70 79 81 86 90 93 116 131 134 142 144 161 165 180 183 186 190 193. Deadlifting frequency is 2x/week Designed for Intermediate and Advanced lifters, but can be adapted for Beginners. Candito Linear Program. This article explains how I did it. The program is based around powerlifting (squat, bench, deadlift, and then later she adds my ol’ pal the overhead press) but also includes a lot of bro (accessory) work. Candito Deadlift Program Candito-Deadlift-Program.xlsx Microsoft Excel sheet [28.4 KB] Beginner Programs. So for the last several months we’ve been using a very simple method for his deadlift program, and just last week we hit our 405 deadlift goal. $199 for all 8 weeks; Secondary focus on Olympics Lifts and accessory lifts. Includes an AMRAP set in week 4 to help reset the 1RM for the remainder of the program. **All percentages are based off of the Desired 1RM. *Make sure you perform your usual warmups prior to starting the prescribed sets. You’ll get a customizable workout tracker and app, with demonstration videos for all movements. I’m about to begin week 3 this Monday, and so far it is a great program. Me and a guy from work decided to have a little competition to see who can move the biggest numbers in 5 different lifts at the end of 8 weeks. 0000019142 00000 n Coach Hunter Britt. Thursday - Deadlift Day (Deadlifts, hamstrings, quads, etc.) I did this in preparation for when I used to compete in powerlifting contests. 8 week deadlift programming utilizing block pulls and clusters sets. We’ve constructed a deadlift program that will increase your grip, build your back and power up your entire posterior chain. I’ll do Ed Coan’s program beginning of the week along with a light pyramid deadlift training at the end of the week. The point of this workout is to help beginners and intermediates build a muscle base and pack on strength in an optimal manner. Block pulls are primary used for strengthening the lockout portion of a competition-style deadlift. General program description. It consists of three 4 week training blocks: Weeks 1 to 4 – Volume back work. This 8-week workout program guarantees to get you absolutely ripped. No more hiding under sweats and hoodies. TNG Deadlift – 3 sets of 12 @ 40% RM. 0000003127 00000 n Furthermore, it can allow you to pinpoint imbalances or weaknesses you may have, ther… The percentages are based on your one rep deadlift max or you can choose to use your one rep deadlift goal. 1. You do not have to become the most muscular guy or woman in the gym to benefit from deadlifts. OK, before I start, this is a powerlifting program, not a bodybuilding program. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed! 0000111714 00000 n But, when you’re not doing this program, feel free to use varying rep ranges if you feel you can handle it. Program by Geoff at GC Performance Training Related Posts Classic 11 Week […] Phil is a seasons lifter, so he was quite pleases with the results. Share Tweet. Not bad for a buck-40 lifter. How to deadlift. For powerlifting, this involves the bench press, squat, and deadlift. Squat 2. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed! This is a 12-week advanced powerlifting program for peaking! Beginner Deadlift Program – Final Thoughts. These are ascending sets; increase by about 10% each set. Hyper – 3 sets 20. This is a 12-week advanced powerlifting program for peaking! Week 9. On most deadlift training days in this cycle, you will pull from the floor for triples, doubles, and eventually singles. One of the lifts is deadlift and I was wondering if anybody knew a nice little program for me to peak at the end of this 8 weeks? Having set 71 world records during his career, Coan is widely regarded as the greatest powerlifter of all time. 0000111641 00000 n 9. 0000113122 00000 n This program is designed to be the perfect intermediate powerlifting or strength program designed specifically at increasing the big 3; Squat, Bench, Deadlift. Cable Pull Through or KB Swing (using your deadlift stance) – 3 sets 20 . Pause Deadlift – 8 sets 4 @ 60% RM. 8 weeks of a 5-day/week strength program. Many functional athletes have a skewed understanding of nutrition. We all are training as hard as we can and it sucks to hit the preverbal wall. 0000034811 00000 n Romanian Deadlift- 3 x 10. 0000112687 00000 n Well, guess what? Many functional athletes have a skewed understanding of nutrition. It has no deloads though it uses DUP and has lighter days sprinkled throughout. The first weekly workout is more moderate, while the second is far more intense. Thanks After all, the focus of this cycle is to improve your deadlift. [insert table] The 8-week workout plan to get ripped. Using a volume build before working into an intensification phase over the 8 weeks, it'll push you to work hard and reap the rewards. On Thursdays we Press & Deadlift. First, I'll present a bare-bones description of the 3-week program, followed by its benefits. 9. Week 9. Of all the programs I've tried, this boosted my strength the most. You know, things, like nutrition and recovery. 8 week deadlift program, Week 9 can either be used as a rest/deload week if you prefer. Session 1. Week 8: 75% of your deadlift max. I still have one week left in Meg Squats’ Uplifted program, but I’m just gonna go ahead and talk about it now. Week 10. Week 8. Week 8: Deload (50% of 1-RM) Week 9: 4 x 3 (75% of 1-RM) Week 10: 3 x 2 (90% OF 1-RM) This is a basic program to allow you to progress quickly. 2 x 5. Weekly video reviews and feedback from Hunter. Lasting 5 weeks, Candito’s deadlift program is on the more complex side of the regimen spectrum. These are straight sets; do the same weight for two weeks in a row. You can either pick the weight up off the ground and lock it out or you can't. Earn free shipping and store discounts, plus access to 70+ additional programs! An 8-Week Training Program for a Higher Vertical Jump 0 Shares Share on Facebook Share on Twitter The Vertical Jump is a benchmark test to help determine athleticism and power. Deadlift: 901lbs (409kg) These incredible feats of strength gave Coan six IPF world powerlifting gold medals between 1… 8 Week Squat Periodization. 0000073976 00000 n This is a 12-week program broken into three 4-week blocks. That means more sets, fewer reps, and a lot of heavy weight. Keep accessory work somewhat limited during this phase, and be sure to stay within 4-8 reps for any assistance work. If you are competing, your week 6 one rep max attempts will occur on competition day. Why block pulls? 12-Week Peaking Program for Powerlifters. The first two weeks include four lifting days—two upper body and two lower body. 0000021466 00000 n Each major lift is trained twice per week. Get the Cal Poly Deadlift Program with included calculators delivered to your email immediately! Deadlift: Max: 475 Goal: 500. This is a 12 week deadlift and back strength specialization workout routine designed to help intermediate lifters bring up their pulling power. (week 14 of program) 2×6-8. 0000112187 00000 n After deadlifting from the floor, you will pull from six or four-inch blocks. Ed Coan Deadlift Program Spreadsheet. Week 1 . 0000013279 00000 n Rest as needed. So, the focus will be on peaking for your next powerlifting competition or meet! 0000113009 00000 n Week 1: Primary deadlift 3 x 5-6 reps @ 75-80%, variation (deficit, block pull, pause) 3 x 5-6 reps @ 75-80% of estimated max for that specific variation. It is a 14-week cycle. 0000006423 00000 n 0000111834 00000 n Before we can get into the details and of the program we need to first discuss some other key aspects that will all you to be successful with it. My 6 week strength program is not a powerlifting peaking program. Downey, California, United States. It’s going to happen to all of us at some point. About this program. Please also note that the sample training split listed below can be modifeid to fit within your current program. Stiff-Legged Deadlift . That means more sets, fewer reps, and a lot of heavy weight. Kettlebells, Strength and Conditioning, Martial Arts. Deadlift Reps. 4″ Block Pulls 85% x 2 x 3 sets. Yeah, yeah, I know, "just shut up and tell me the program." UPDATED on 5-13-14. 0000020769 00000 n You'll deadlift once every 7 days, cycling between three different methods each week: Week 1 – … In order to deadlift like a beast you need a strong lower back, grip, upper back , lats, hamstrings and glutes. Meet Week. Another Increase Deadlift Program by Chris Holder of Cal Poly.

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