12 Week Deadlift program.

I know you want to get the most out of your training, so below is a 12 week deadlift specialization program that will work all the muscle groups needed for a strong deadlift. Please follow the program as it was designed for optimal results. Let me know if you hit a new PR, I would love to hear about it!

12 WEEK DEADLIFT SPECIALIZATION PROGRAM
This program is designed for anyone looking to get stronger at the deadlift that has good, safe, deadlift and squatting technique. As with all exercises technique is the most important factor in being able to train hard safely and become efficient at lifting heavy loads. If you do not already have good deadlift technique I highly recommend you learn it prior to starting this program and before attempting to lift heavy loads. If you feel pain at any time when exercising stop and seek medical advice immediately. This program is meant to be done once a week on a day that you are fresh, strong and well rested. All your heavy lower back and leg work is concentrated on this day to give a full week for complete recovery before hitting it again. When trying to get stronger rest is paramount. After all, if you are always sore and fatigued when you go to lift, how would you be able to lift the increasingly heavier weights needed to drive strength increases?

Notes:
RISK/SAFETY: Even the best laid out plan executed with perfect technique carries a certain risk of injury and even death. Follow this and any exercise plan at your own risk.

ABS: For ab work I want you to do just one warm up set of 15-25 reps and one set of max reps of some form of weighted sit-ups trying to get either an extra rep or a little more weight each time you do them. You can put abs on any day you want. Make sure the exercise you choose is one that feels natural and you can work hard and safely on.

SANDBAG ROLLUPS: If you don’t have access to a sandbag you can use a stone, keg or heavy medball. If none of those are available a reverse hyper would be the next choice and a regular back extension will do in a pinch.

SANDBAG SQUATS: These can also be done holding a stone, medball or keg bearhug style. If none of these are available front squats will work just fine.

SPEED SQUATS AND DEADLIFT: For these exercises you will keep your eye on the clock and at the top of every minute do a set. They are meant to be done with a weight you can practice using perfect technique with and move with power and speed.

ONE ARM ROWS: We do some work without straps to build a strong grip and then we strap in to allow overload of the upper back musculature without being limited by our grip. They also have the added benefit of working the oblique’s statically and strengthening the core.

Deadlift day:
Week 1
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 50% of 1RM.
Deadlift Warm up as needed then do sets of 5 reps each with 50% 60% 70% and 80% of current 1RM. All reps start from a dead stop on the floor.
One Arm DB Rows Warm up as needed then choose a weight you can get about 10 reps each arm with using NO STRAPS. Then add weight and do a heavier set of 10 with straps.
Sandbag Squats Do a light set of 5-10 reps for practice then do one set of max reps with a manageable bag. Hold it bear hug style in front of your chest/belly.

Week 2
Squat Warm up as needed then do 5 reps each with 50% 60% 70% and 80%.
Speed 3” Deficit Deadlift Do 1 rep on the minute for 10 minutes at 60% of 1RM (use 1RM of regular dead).
Bent Over Barbell Rows Work up over 4 progressively heavier sets of 5 then drop down 10% and do a second set of 5 reps.
Sandbag Rollups Sandbag Rollups Lap the bag and then roll the bag up your body from the lapped position all the way up into triple extension where its high on your chest and then roll it back down to the lap under control and repeat. These are great for supporting the abs while working the erectors through a decent range of motion. Do one light set of 10 and one all out set of max reps with a bag you can get at least 10 reps with in good style.

Week 3
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 55% of 1RM.
Deadlift Warm up as needed then do sets of 3 reps each with 45% 55% 65% 75% and 85% of current 1RM. All reps start from a dead stop on the floor.
One Arm DB Rows Warm up as needed then do a set of max reps with the same weight you did your set of 10 NO STRAPS with. Then do a max rep set with the weight you did 10 STRAPPED in with last time.
Sandbag Squats Do a light set of 5-10 reps for practice then do one set of max reps with the same weight as last time. Shoot for another rep or 2 over last time!

Week 4
Squat Warm up as needed then do 3 reps each with 45% 55% 65% 75% and 85%.
Speed 3” Deficit Deadlift Do 1 rep on the minute for 10 minutes at 65% of 1RM.
Bent Over Barbell Rows Work up over 4 progressively heavier sets of 5 to 5lbs more than last time then drop down to the same weight you did for your drop down set las time and do one set of max reps. 
Sandbag Rollups Lap the bag and then roll the bag up your body from the lapped position all the way up into triple extension where its high on your chest and then roll it back down to the lap under control and repeat. These are great for supporting the abs while working the erectors through a decent range of motion. Do one light set of 10 and one all out set of max reps with the same weight you did last time.

Week 5
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 60% of 1RM.
Deadlift Warm up as needed then do sets of 2 reps each with 40% 50% 60% 70% 80% and 90% of current 1RM. All reps start from a dead stop on the floor.
One Arm DB Rows Warm up as needed then do a set of max reps with 5lbs more than last times NO STRAPS set. Then do a set of max reps with 5lbs more than last times STRAPPED IN set.
Sandbag Squats Do a light set of 5-10 reps for practice then do one set of max reps with the same weight as last time. Shoot for another rep or 2 over last time!

Week 6
Squat Warm up as needed then do 2 reps each with 40% 50% 60% 70% 80% and 90%.
Speed 3” Deficit Deadlift Do 1 rep on the minute for 10 minutes at 70% of 1RM.
Bent Over Barbell Rows Work up over 4 progressively heavier sets of 5 to 5lbs more than last time then drop down to 5lbs more than you did for your drop down set last time and do one set of max reps. 
Sandbag Rollups Lap the bag and then roll the bag up your body from the lapped position all the way up into triple extension where its high on your chest and then roll it back down to the lap under control and repeat. These are great for supporting the abs while working the erectors through a decent range of motion. Do one light set of 10 and one all out set of max reps with the same weight you did last time.

Week 7
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 55% of 1RM.
Deadlift Warm up as needed then do singles with 45% 55% 65% 75% 85% 95% then a new 1RM with 102.5-105%.
One Arm DB Rows Warm up as needed then do a set of max reps with 5lbs more than last times NO STRAPS set. Then do a set of max reps with 5lbs more than last times STRAPPED IN set.
Sandbag Squats Do a light set of 5-10 reps for practice then do a set of max reps with a slightly heavier bag than last time. 

Week 8
Squat Warm up as needed then do singles with 45% 55% 65% 75% 85% 95% then a new 1RM with 102.5-105%.
Speed 3” Deficit Deadlift Do 1 rep on the minute for 5 minutes at 75% of 1RM.
Bent Over Barbell Rows Work up over 4 progressively heavier sets of 5 to 5lbs more than last time then drop down to 5lbs more than you did for your drop down set last time and do one set of max reps. 
Sandbag Rollups Lap the bag and then roll the bag up your body from the lapped position all the way up into triple extension where its high on your chest and then roll it back down to the lap under control and repeat. These are great for supporting the abs while working the erectors through a decent range of motion. Do one light set of 10 and one all out set of max reps with the same weight you did last time.

Week 9
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 60% of 1RM.
Deadlift Warm up as needed then do sets of 2 reps each at 40% 50% 60% 70% 80% 90% of your new 1RM.
One Arm DB Rows Warm up as needed then do a set of max reps with 5lbs more than last times NO STRAPS set. Then do a set of max reps with 5lbs more than last times STRAPPED IN set.
Sandbag Squats Do a light set of 5-10 reps for practice then do a set of max reps with the new weight you used last time. 

Week 10
Squat Warm up as needed then do 2 reps each with 45% 55% 65% 75% 85%.
Speed 3” Deficit Deadlift Do 1 rep on the minute for 5 minutes at 80% of 1RM.
Bent Over Barbell Rows Work up over 4 progressively heavier sets of 5 to a medium set of 5 with roughly 80% of the weight you did for your top set of 5 with last time. 
Sandbag Rollups Do one light warm up set and a set of 12 reps with the weight you’ve been using for your max reps sets.

Week 11
Speed Squat Warm up as needed then do 2 reps on the minute for 5 minutes at 65% of 1RM.
Deadlift Work up to a new 1RM.
One Arm DB Rows Warm up as needed then work up to a 5RM STRAPLESS then a 5RM STRAPPED IN.
Sandbag Squats Do a light set of 10 reps with your warm up weight. 

Week 12
Squat Work up to a new 1RM.
Bent Over Barbell Rows Work up to a conservative 5 RM. 
Stones If you’re feeling good work up to a 1RM stone load with tacky.