My current max Dead from floor, no straps is 560lb. I need to get 660 and I know I have it in me. I want a 4 month program just for deads. I do deads once a week. I do normal bodybuilding routine other days. I do back and bis after deads. I can do 3 sets of 8 reps with 425lb and 3 sets of 4 reps with 505. Help me devise one of those % DL routines to get me to 660 in 4 months please. I know I can do it if I had the right PL style buildup. THanks LEon.
Week one:
Workout one
Deadlifts 2 sets 60% 5reps
Workout two
Deadlifts 3-4 sets 65% 5 reps
Week two:
Workout one
Deadlifts 2 sets 60% 5reps
Workout two
Deadlifts 3-4 sets 75% 5 reps
Week three:
Workout one
Deadlifts 2-3 sets 60% 5reps
Workout two
Deadlifts 2 sets Max 2-3 reps
Rack deadlifts 2 sets Max 3-5 reps
Then start over with week one
Note: Eg workout one could be done on a monday with legs, and workout two between thursday and Saturday
% is of your CURRENT 1RM. Don't adjust the weights on any workouts EXCEPT the Max Effort day, where you obviously go all out every third week. After two or three cycles, (that is 6 or 9 weeks) you may want to adjust the percentage slightly, but I would definately advice against upping the "workout one" deadlift load. Until you are much, much stronger.
Good luck.
-Hedge