This drug free deadlift routine is a progressive cycle designed for the novice to intermediate lifter who is presently capable of a 500 lb. deadlift.  The program allows the lifter to make consistent gains while simultaneously avoiding burnout and/or premature peaking.  Expect a strength increase of 15-30 lbs.

Work on your hip flexibility prior to starting my routine.  I feel the greater the flexibility you develop, the better deadlifter you will eventually become (particularly sumo style).  I can’t overemphasize the importance of maintaining strict form throughout the lift.  Some key points to remember are:  stay tight before pulling – keep your hips low and squeeze the bar off the floor – generate your power using your hips, not your lower back.

Supportive gear:  Don’t use a tight suit until a minimum of three weeks out from a contest.  Don’t wear your belt until your final warmup set and keep it one notch looser than normal.  Continue this all the way up to the 7th week, if possible.  The supportive gear will give you added confidence and an extra “kick” whit it comes time to wear it.

The training cycle lasts 12 weeks with deadlifts trained once every 7 days (preferably on your “light” squat day).  After every max set you should feel as if you were capable of an additional repetition.  This will keep you fresh, from workout to workout.  If the weights feel too heavy, back them down 10%.

Assistance work such as weighted crunches and weighted hyperextensions are essential for injury prevention and strengthening the trunk.  Don’t neglect them.  Work your abs up to the competition, but cut out hyperextensions 2 weeks out from the competition.

Wk. 1  135 x 2 sets of 10, 225x8, 315x4, 330x3, 345x1, 360 x 3 sets of 8.

Wk. 2 135x 2 sets of 10, 225x8, 315x4, 335x3, 355x1, 370 x 3 sets of 8.

Wk. 3 135 x 2 sets of 10, 225x8, 315x4, 335x2, 360x1, 380 x 3 sets of 6.

Wk. 4 135 x 2 sets of 10, 225x8, 315x5, 355x3, 375x1, 390 x 3 sets of 6.

Wk. 5 135 x 2 sets of 10, 225x8, 315x5, 365x3, 400x2, 425 x 3 sets of 5.

Wk. 6 135 x 2 sets of 10, 225x8, 315x5, 385x3, 400x2, 435 x 3 sets of 5.

Wk. 7 135 x 2 sets of 10, 225x8, 315x5, 385x3, 405x2, 445 x 3 sets of 5.

Wk. 8 135 x 2 sets of 10, 225x8, 315x5, 385x3, 410x2, 465 x 3 sets of 3.

Wk. 9 135 x 2 sets of 10, 225x8, 315x5, 385x3, 420x1, 450x1, 480 x 3 sets of 3.

Wk. 10 135 x 2 sets of 10, 225x8, 315x5, 385x3, 420x1, 450x1, 485 x 3 sets of 3.

Wk. 11 135 x 2 sets of 10, 225x8, 315x5, 385x3, 430x1, 460x1, 500 x 3 sets of 2.

Wk. 12 135 x 2 sets of 10, 225x8, 315x5, 385x3, 425x 1, 450x3.

Contest:  135x10, 225x5, 315x3, 400x1, 450x1.  1st attempt:  500.  2nd attempt:  515.  3rd attempt:  520-525