From the Walls of ICON Performance… Deadlift Specialization

**This routine is NOT for the beginner, but for someone with at least 6-12 months training experience with reasonably good technique (with few flaws) in the conventional deadlift

ICON Performance Professional Sports, Fitness & Rehab Consultatnts
Strength Sport Training Regiman
Deadlift Specialization Workout – for the Conventional Deadlifter

Back Day:
Week One: Max Effort Movement: Box Pulls (standing on a 12” box so the plates CANNOT touch the floor)
Workout A 5×5
Week 1
1×5 – 44% _____
1×5 – 52% _____
1×5 – 60% _____
1×5 – 66% _____
1×5 – 44% _____
Week 2
1×5 – 44% _____
1×5 – 55% _____
1×5 – 64% _____
1×5 – 70% _____
1×5 – 44% _____
Week 3
1×5 – 44% _____
1×5 – 55% _____
1×5 – 64% _____
1×5 – 70% _____
1×5 – 44% _____
Week 4
1×5 – 49% _____
1×5 – 66% _____
1×5 – 75% _____
2×5 – 49% _____
Week 5
1×5 – 49% _____
1×5 – 66% _____
1×5 – 77% _____
1×5 – 71% _____
1×5 – 49% _____
Week 6
1×5 – 49% _____
1×5 – 68% _____
1×5 – 80% _____
1×5 – 55% _____
1×5 – 49% _____

Floor Deadlifts
Week 7
1×5 – 44% _____
1×3 – 60% _____
1×2 – 70% _____
1×1 – 80% _____
1×1 – 90% _____
1×3 – 82% _____
Week 8
1×5 – 44% _____
1×3 – 60% _____
1×2 – 70% _____
1×1 – 84% _____
1×1 – 94% _____
1×3 – 86% _____
Week 9
1×5 – 44% _____
1×3 – 60% _____
1×2 – 74% _____
1×1 – 90% _____
1×1 – 94% _____
1×3 – 90% _____
Week 10
1×5 – 44% _____
1×3 – 64% _____
1×2 – 80% _____
1×1 – 92% _____
1×1 – 101% _____
1×3 – 93% _____
Week 11
1×5 – 44% _____
1×3 – 70% _____
1×2 – 84% _____
1×1 – 94% _____
1×1 – 104% _____
1×3 – 96% _____
Week 12
1×5 – 44% _____
1×3 – 70% _____
1×2 – 84% _____
1×1 – 96% _____
1×1 – 107% _____ !!!

Week Two:
Floor Pulls: Three Exercise Rotation:
1. Band Supported Deadlifts – max and record
2. Competition Style Deadlifts – max and record
3. Anderson Good Mornings – max and record
Accessory / Supplementary Lifts: (to be done every workout)
Heavy BB Shrugs – 6 x 10
Alternate: Seated DB Power Cleans / BB Floor Power Cleans – 8 x 3
BB Bent Rows – 4 x 6-8
One Arm Dumbbell Rows – 4 x 8
Chins x 50
BB Pullovers – 4 x 12
Heavy DB Crunches – 100 lb DB across hi-chest – hold each rep

Leg Day:
Week One:
Hamstrings First!
Russian Leg Curls – 6 x 6
Stiff Leg Deadlifts – 4 x 12 (flexibility)

Quads: Narrow Stance High Box Back Squats
12 Set Routine: 1 x 3 @ 90%
1 x 2 @ 95%
1 x 1 @ 100%
1 x 3 @ 91%
1 x 2 @ 96%
1 x 1 @ 101%
1 x 3 @ 92%
1 x 2 @ 97%
1 x 1 @ 102%
1 x 3 @ 93%
1 x 2 @ 98%
1 x 1 @ 103%
Narrow Stance Olympic (deep) Front Squats: 4 x 12

Week Two:
Hamstrings First!
Top Half Glute Ham Raises with Bands – 4 x 8
Double Kettlebell Single Leg Deadlifts – 4 x 8 each
Lying Leg Curls – 4 x 8 with hold for 3 sec at top of movement

Quads: Behind the Back Deadlifts:
12 Set Routine: 1 x 3 @ 90%
1 x 2 @ 95%
1 x 1 @ 100%
1 x 3 @ 91%
1 x 2 @ 96%
1 x 1 @ 101%
1 x 3 @ 92%
1 x 2 @ 97%
1 x 1 @ 102%
1 x 3 @ 93%
1 x 2 @ 98%
1 x 1 @ 103%

Narrow Stance Olympic (deep) Front Squats: 4 x 12

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This entry was posted on Sunday, December 20th, 2009 at 8:23 pm and is filed under All things STRENGTH... You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

One Response to “From the Walls of ICON Performance… Deadlift Specialization”

1. Christmast Gift Idea » Blog Archive » Break Through Your Walls Says:
   December 20th, 2009 at 9:16 pm

   [...] From the Walls of ICON Performance… Deadlift Specialization … [...]