Deadlift

Use this protocol to increase your deadlift.

Find your true 1RM first and stick with the percentage for the whole 12 weeks, once completed you can retest your 1RM and run through again.

You will deadlift 1x per week, you can combine this with non-max strength programs and lower intensity training - preferably wait 3 days after squats and other leg programs to get the most out of your lifts.

Week 1

5 sets 6 reps @75%

Week 2

5 sets 4 reps @80%

Week 3

5 sets 1 rep @85%

Week 4

Accessory movements - see deadlift accessory program

Week 5

4 sets 6 reps @80%

Week 6

4 sets 3 reps @85%

Week 7

4 sets 1 rep @90%

Week 8

Accessory program

Week 9

3 sets 5 reps @85%

Week 10

3 sets 3 reps @90%

Week 11

3 sets 1 rep @95%

Week 12

No lower back work - de-load week

Week 13

Retest 1RM

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