"Deadlift intro workout routine”
For many, the deadlift can be an intimidating lift. Often your meet results ride on it because it’s the final lift, and the fact that you’re already fatigued from the squat and bench make it that much harder to stay tight and execute good form. It even has a scary name. On top of all of that, there are now a hundred and one ways to raise your one rep max on the deadlift. Rackpulls, stiff legs, speed pulls; sumo, conventional, modified; and high hips, low hips, leg drive, hip drive. It can all get very, confusing.
While experimenting with routines after my last meet, I came up with the following 3 tiered plan: #1-deadlift heavy once every three weeks. #2-When not deadlifting, do heavy good mornings that simulate the way that you deadlift.#3- pay attention to overall volume so your squat doesn’t suffer.
Below is the plan I used that took my deadlift from 500 to 600 in just over 6 months, as I repeated the 12 week cycle twice. I would do this workout on Friday and then squat on Monday.
Week 1: Close stance, chain suspended good mornings- setting the bar at the belly button or below. Working up to a 1RM followed by a set of 10. Finish with rows, a posterior chain movement like glute ham raises, and Standing Ab pull downs
Week 2: Stiff leg deadlifts. Work up to a 5 RM followed by a set of 10. Finish with assistance work.
Week 3: Speed pulls, starting at 70 percent of a previous 1RM, and going no higher than 80 percent, 8–12 singles. Follow up with some assistance work, but less volume and intensity. This is a type de-load week.
Repeat Weeks 1-3 . This time around try to hit PRs in the main exercises. In addition, try to up your assistance work in either volume or intensity. Which way you choose to raise it depends on what type of lifter you are and how you recover from different training methods. I prefer intensity.
Week 7: Front squats .Working up to two heavy sets of five, then a set of 15. Assistance work stays the same, but add another posterior chain exercise.
Week 8: Close stance good mornings with eccentric motion working up to a 3RM. Do the same assistance work from week 7.
Week 9: Deadlift for 3–5 singles, depending on how you feel. No assistance work, go home and rest.
Week 10: High volume assistance work for the lats, posterior chain, and abs. Sets in the 8 to 12 rep range for multiple sets.
Week 11: Rest this week or take off.
Week 12: Meet week, go pull a new PR.
This program relies heavily on good mornings and stiff leg deadlifts. Deadlifting once every three weeks while managing the squat load correctly will allow plenty of time for recovery. The volume of lower back work might make your erectors and obliques very tight, so I suggest doing some sort of stretching in your warm-up and after your training session.