Deadlift routine

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Scott Birdby Scott Bird | April 6, 2005
Filed in routines | 5 comments

Following a reasonably lengthy (well, a few months) period without deadlifting I’ve decided to dive into the deep end with a routine that puts the deadlift before everything else. As the no-deadlift approach didn’t seem to have any positive impact, perhaps this one will.

This routine is a combination of that employed by Andy Bolton and the routine Ed Coan devised for Mark Philippi - all within a Westside framework. Essentially Andy controls the ME days whilst Ed looks after the speed work.

Starting 1RM: 145kg
Target 1RM (for 10 week cycle): 180kg



ME SQ/DL
Week Amount (kg) % of 1RM Hole ** Sets x Reps
1 203 140 5 2×1
2 203 140 5 2×2
3 188.5 130 4 2×1
4 188.5 130 4 2×2
5 181.25 125 3 2×1
6 181.25 125 3 2×2
7 174 120 2 2×1
8 174 120 2 2×2
9 166.75 115 1 2×1
10 166.75 115 1 2×2

** Holes are spaced 5cm apart, with the 5th hole at 47cm (just below my knee height).



DE SQ/DL
Week Amount (kg) % of 1RM Sets x Reps
1 107.5 60 8×3
2 117.5 65 8×3
3 125 70 6×3
4 135 75 5×3
5 117.5 65 3×3
6 125 70 3×3
7 135 75 3×3
8 125 70 3×3
9 125 70 2×3
10 107.5 60 2×3

Notes: I use a sumo stance for the ME pulls, and a conventional stance for the speed work. On both days an alternating grip is used.

Accessory work includes a selection of the usual SQ/DL players; primarily working the posterior chain and lats.

The ‘% of 1RM’ listed refers to the current 1RM for the max lifts, and the goal 1RM for the speed work.


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Discussion

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Comments

1

Since I’m new to this can you explain what ME and DE means. I’ve seen them all over the place, but never asked anyone yet.

I hope this works for you. I think I’m going to use an Ian King wave thing to up my deadlifts. Perhaps get it in the upper 200’s (haven’t maxed yet, but I suspect it’s near 215-225).

Thanks,

Posted by: Chris | April 7, 2005 8:15 PM

2

Chris, briefly: ME = Maximum Effort and DE = Dynamic Effort. In the basic Westside Barbell routine there are 4 training days per week; 2 for ME (one for Bench, the other for squat or deadlift) and 2 for DE (also one each for bench or squat/deadlift).

On the ME days you’ll work up to a max single (a set with only 1 rep) or triple; on DE days you’ll do the main exercise using lighter weight (about 60% of your max) with the emphasis on speed. This setup will build both strength and speed at the same time.

I’m keen to see how the Ian King thing works out. Always happy to see the deadlift increase :)

Posted by: Scott | April 7, 2005 9:54 PM

3

Scott,

Thanks for the information. This helps out. More knowlege is better!! As for the Ian King stuff, I’m not sure when I’ll begin that one. Probably when I get back from my vacation in early June. I’ve been thinking hard about doing strongman stuff, but we will have to see about that. If I can get my lifts up there it might be something to consider.

I also noticed that there are certain things I can see through RSS and not on your site. Is that just me? For instance I looked for this post on your site (just going to the URL) and I didn’t see it. But I was able to pull it up through RSS. Something to perhaps check into. Or maybe it’s built that way!

Posted by: Chris | April 8, 2005 5:03 PM

4

The RSS thing: there’s a link to the training routines on the right side of the page. Only the workouts make it to the front page.

Posted by: Scott | April 8, 2005 9:41 PM

5

Scott,

Thanks for the info about the RSS. does help to understand that first!

Also thanks for the heads up on the blog URL change. I checked a couple of sites that I know have me linked and they appear to be good. Also thanks for the article from T-Nation. I’ll check out.

Posted by: Christian Dorr | April 10, 2005 6:31 PM

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