Before you get started reading this email in its entirety it might be a good idea to read this (or read it later, but it’s still a good idea to read it):
What is a Rotating Linear Progression?
It might help you put the information in this email into a bit better context.
Okay, so let’s look at this simple progression.
First…..yes, I only recommend doing 2 sets. Don’t email me and ask if you should be doing more sets.
And, no, I don’t recommend you do more deadlifts some other time during the week.
Both loads and effort levels on each of the two work sets should be enough where you aren’t asking for more.
Also, in terms of the “length” of this program. It will vary. There are two phases and each one might go several weeks or several months.
The article above explains how this works.
Phase 1: Deadlifts + 2″ Deficit Deadlifts
Week 1….
Start with a weight you can do for about 8-reps and Deadlift it for a set of 5. i.e. you’ll have 2-3 reps in reserve.
Then, take 10% off the bar and pull a 2nd set for 5-8 reps from a 2″ Deficit. You can push this set a little harder, but cut it off at 8 reps.
Week 2 & beyond……
Add 5 lbs to both sets each week.
Continue to aim for 5 reps on the top set of Deadlifts for as long as possible. You will eventually drop down to 4s, then to 3s, and finally you’ll hit a weight you can only do for 2 reps.
Keep adding weight to the 2″ Deficit Deadlifts each week, aiming to keep it in the 5-8 rep range.
Phase 2: 2″ Deficit Deadlifts + 2″ Deficit Stiff Leg Deadlifts
Once the top set of Deadlifts hits 2 reps, drop them from the program and start phase 2.
You’ll now start each workout with 2″ Deficit Deadlifts and use the same 3-5 rep range you used for Deadlifts in phase 1.
Continue to push the weight up week after week until you drop below 3 reps.
On Week 1 of Phase 2…..start the 2″ Deficit Stiff Legs about 20-25% less than the Deficits. Ideally you’ll hit around 8 reps your first week doing this exercise.
So if you suck at the Stiff Legs, and you need to drop more than 20-25% then do so. The % is just a rough guide, it’s more important to hit a nice clean set of 8 reps your first week doing them.
Once that top set of Deficits drops below 3 reps, take a deload week and start Phase 1 over again.
A Sample Progression……
Week 1: Deadlift 405 x 5, Deficit Deadlift 365 x 8
Week 2: Deadlift 410 x 5, Deficit Deadlift 370 x 8
Week 3: Deadlift 415 x 5, Deficit Deadlift 375 x 8
Week 4: Deadlift 420 x 4, Deficit Deadlift 380 x 7
Week 5: Deadlift 425 x 4, Deficit Deadlift 385 x 7
Week 6: Deadlift 430 x 3, Deficit Deadlift 390 x 6
Week 7: Deadlift 435 x 3, Deficit Deadlift 395 x 6
Week 8: Deadlift 440 x 2, Deficit Deadlift 400 x 5
Week 9: Deficit Deadlift 405 x 5, Deficit SLDL 295 x 8
Week 10: Deficit Deadlift 410 x 5, Deficit SLDL 300 x 8
Week 11: Deficit Deadlift 415 x 4, Deficit SLDL 305 x 7
Week 12: Deficit Deadlift 420 x 4, Deficit SLDL 310 x 7
Week 13: Deficit Deadlift 425 x 3, Deficit SLDL 315 x 6
Week 14: Deficit Deadlift 430 x 2, Deficit SLDL 320 x 5
Week 1: Deadlift 420 x 5, Deficit Deadlift 380 x 8………
etc, etc.
Yes, it really can be this simple.
