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Director
Deadlift Workouts Videos
2015 - 2018
By
Gary F. Zeolla
I work out four times a week
rotating through four basic workouts: Bench Assistance/ Squat/ Bench Press/
Deadlift. On this page are listed videos of my Deadlift Workouts. For
these, I do deadlifts and/ or deadlift look-alike lifts, speed work, and calves
or abs, thus four exercises of 3 work sets each. The video is of my top set or two for at least my first two exercises
of the workout. It should be noted that my
competitive stance is sumo, so conventional stance deadlifts are an assistance
exercise. Starting in late-April, sets marked with an exclamation point are
50s PRs, and sets marked with a caret
(^) tied 50s PRs.
As always, sets marked with
an asterisk did not go as planned. For deadlifts and look-alike lifts, I am wearing a Crain power belt,
APT wrist bands and single-ply knee sleeves, plus Nike wrestling shoes. For my
other three workouts, Workout Videos. See also:
Full Workout Logs: 2014-15 and
Weightlifting Exercises Videos.
The shorthand is date
(month/day/year), followed by exercise and pounds/ reps.
2015
-
4/30/15 - Sumo Deadlifts: 375/1, Sumo SLDLs:
275/4, Jump Deadlifts; 85/4, Barbell Calves (on 2-1/4” high platform): 160/6.
-
5/10/15 - Conv. Platform (2-1/4” Deficit) Deadlifts: 335/2; Sumo Chain
Deadlifts: 400/1; Sumo Speed Chain Deadlifts: 250/4 (includes 90 pounds of chain
weight; ab exercise not recorded).
-
5/17/15 - Sumo
Deadlifts: 375/2; Sumo SLDs: 285/4; Jump Deadlifts: 87/4; BB Calves : 165/6.
-
5/25/15 -
Conv. Platform (2-1/4” Deficit) Deadlifts: 350/1; Sumo Chain Deadlifts: 410/1; Sumo Speed Chain Deadlifts: 260/3
(includes 90 pounds of chain weight); Crunch/ Side Bend Combo: 18.75/5.
-
6/1/15 - Sumo
Deadlifts: 385/1; Sumo Stiff Leg Deadlifts: 300/3; Jump Deadlifts: 92/3; Barbell
Calves (on 2-1/4” high platform): 172/5.
-
6/24/15 -
Conv. Deadlifts: 355/2; Sumo Reverse Band Deadlifts: 385/2; Speed Sumo RB
Deadlifts: 255/4; Side Bends: 37/6.
-
7/1/15 - Sumo
Platform (3” Deficit) Deadlifts: 330/2; Jump Deadlifts: 90/4; Good Mornings
(medium stance): 110/4; Dumbbell Calves (on 3” high platform): 35/6.
-
7/8/15 - Conv.
Deadlifts: 365/1; Sumo Reverse Band Deadlifts: 395/1; Speed Sumo RB Deadlifts:
260/4; Side Bends: 40/6.
-
7/15/15 -
Sumo Platform (3” Deficit) Deadlifts: 340/1; Jump Deadlifts: 90/4; Good Mornings
(medium stance): 115/4; Dumbbell Calves: 35/6.
-
7/23/15 - Conv.
Deadlifts: 365/2; Sumo Reverse Band Deadlifts: 395/2; Speed Sumo RB Deadlifts:
265/4; Side Bends: 42/6.
-
7/30/15 -
Sumo Platform (3” Deficit) Deadlifts: 340/2; Jump Deadlifts: 85/4; Good Mornings
(medium stance): 120/4; Dumbbell Calves: 37/6 (only left leg recorded).
-
8/6/15 - Conv.
Deadlifts: 375/1; Sumo Reverse Band Deadlifts: 405/1; Speed Sumo RB Deadlifts:
270/4; Side Bends: 45/6 (speed and ab work not recorded).
-
8/13/15 - Sumo
Platform (3” Deficit) Deadlifts: 350/1; Jump Deadlifts: 87/4; Good Mornings
(medium stance): 125/4; Dumbbell Calves: 40/6.
-
8/23/15 - Conv.
Deadlifts: 380/1; Sumo Reverse Band Deadlifts: 415/1; Speed Sumo RB Deadlifts:
275/4; Side Bends: 50/5.
-
8/30/15 - Sumo
Platform (3” Deficit) Deadlifts: 360/1; Jump Deadlifts: 90/3; Good Mornings
(medium stance): 130/3; Dumbbell Calves: 42/5.
2015-16 Training Plan
-
9/14/15 -
Sumo Deadlifts: 215/6, Conv. Deadlifts: 215/6, Hyperextensions: 5/10,
Dip Bar Twisting
Leg Raises: 10 reps each side. This workout was two weeks after my
hamstring re-injury.
-
9/21/15 -
Conv. Deadlifts: 235/6; Sumo Deadlifts: 235/6; Hyperextensions: 7.5/10 (not
recorded); Crunch-Side Bend Combo: 12.5/6.
-
9/28/15 -
Conv. Deadlifts: 260/6; Sumo Deadlifts: 247/6, 260/6; Hyperextensions: 10/10;
Dip Bar Twisting Leg Raises: 3s/10.
-
10/5/15 -
Conv. Deadlifts: 285/6; Sumo Platform (3” Deficit) Deadlifts: 235/6; Sumo Speed
Deadlifts: 135/8; Hyperextensions: 12.5/10.
-
10/12/15 -
Sumo Deadlifts: 295/6; Conv Reverse Band Deadlifts: 315/6; Conv RB Speed
Deadlifts: 205/4; Hyperextensions: 15/10.
-
10/21/15 -
Conv. Deadlifts: 315/6; Sumo Platform (3” Deficit) Deadlifts: 265/6; Sumo Speed
Deadlifts: 155/4; Leg Curls: 8.25/12.
-
10/28/15 -
Sumo Deadlifts: 325/6; Conv Reverse Band Deadlifts: 355/6; Conv RB Speed
Deadlifts: 210/4; DB Calves: 30/12.
-
11/4/15 -
Conv. Deadlifts: 345/2; Sumo Platform (3” Deficit) Deadlifts: 290/2; Sumo
Speed Deadlifts: 155/4; BB Calves 130/8 (not recorded).
-
11/11/15 -
Sumo Deadlifts: 355/2; Conv Reverse Band Deadlifts: 390/2; Conv RB Speed
Deadlifts: 215/4; DB Calves: 30/12.
-
11/19/15 -
Conv. Deadlifts: 355/2; Sumo Platform (3” Deficit) Deadlifts: 305/2; Sumo
Speed Deadlifts: 160/4; BB Calves 135/8 (not recorded).
-
11/27/15 -
Sumo Deadlifts: 365/2; Conv Reverse Band Deadlifts: 405/2; Conv RB Speed
Deadlifts: 220/4; DB Calves: 37/8.
-
12/27/15 -
Sumo Deadlifts: 375/1,
305/8; Conv
Chain Deadlifts:
350/2, 290/8;
Conv Speed Chain
Deadlifts: 245/4 DB Calves 45/6 (not recorded).
-
1/3/16 - Sumo
Deadlifts: 370/2;
Sumo Platform (3”
Deficit) Deadlifts: 330/2;
Sumo
Jump Deadlifts: 80/8; Side Bends: 37/6.
-
1/11/16 - Sumo
Deadlifts: 370/2;
Conv Chain
Deadlifts: 365/2; Conv Speed Chain Deadlifts: 250/4; DB Calves: 47/6.
-
1/18/16
- Sumo
Deadlifts: 357/4, 375/2;
Sumo Platform (3”
Deficit) Deadlifts: 325/3,
340/1.
-
1/25/16 -
Sumo Deadlifts: 362/3, 380/1;
Conv Chain
Deadlifts:
357/4, 375/2.
-
2/10/16 -
Sumo Deadlifts: 367/2*, 385/miss;
Conv Chain
Deadlifts: 367/3,
385/1.
-
2/17/15
- Sumo
Deadlifts: 362/3.5*, 380/1*;
Conv Platform (2-1/4”
Deficit) Deadlifts:
310/4, 325/2.
2016 Training Plan
-
3/31/16
- Conv Deadlifts:
337/4, 355/2;
Sumo Still Leg
Deadlifts: 235/5,
245/3; Sumo
Jump Deadlifts: 70/5,
75/3; Dumbbell Shrugs:
55s/5.
-
4/7/16 -
Sumo Platform (3”
Deficit) Deadlifts: 320/4, 335/2;
Conv Reverse Band
Deadlifts: 352/4,
375/2; Speed
Conv RB Deadlifts: 205/5, 215/3; Seated Side Bends:
37/5.
-
4/17/16
- Conv Deadlifts:
347/4, 365/2;
Sumo Still Leg
Deadlifts: 252/5, 265/3;
Sumo
Jump Deadlifts:
75/5, 80/3;
Dumbbell Shrugs:
57s/5.
-
5/1/16 - Conv
Deadlifts: 357/3, 375/1; Sumo Still Leg
Deadlifts: 262/5, 275/3; Sumo
Jump Deadlifts:
80/5, 85/3; Adductor/ Abductor
Exercise: 10 reps each leg.
-
5/9/16 -
Sumo Platform (3”
Deficit) Deadlifts: 332/4!, 350/2!;
Conv Reverse Band
Deadlifts: 367/4,
385/2 (lowered tension);
Speed
Conv RB Deadlifts: 210/5, 220/3; Seated Side Bends
(not recorded).
-
5/16/16 - Conv
Deadlifts: 357/4!, 375/1*; Sumo Still Leg
Deadlifts: 290/2; Sumo
Jump Deadlifts:
85/4, 90/2;
Adductor/ Abductor Exercise (recorded separately).
-
5/23/16 -
Sumo Platform (3”
Deficit) Deadlifts: 342/3!, 360/1;
Conv Reverse Band
Deadlifts: 385/3,
405/1; Speed
Conv RB Deadlifts: 215/5, 225/3; Seated Side Bends
(not recorded).
-
5/30/16 - Conv
Deadlifts: 367/3!, 385/1!; Sumo Still Leg
Deadlifts: 285/4,
300/2; Sumo
Jump Deadlifts: 87/4,
92/2;
Adductor/ Abductor Exercise (not recorded).
-
6/6/16 -
Sumo Platform (3”
Deficit) Deadlifts: 347/2*, 365/1!;
Conv Reverse Band
Deadlifts: 395/3,
415/1; Speed
Conv RB Deadlifts: 225/4, 235/2; Seated Side Bends
(not recorded).
-
6/17/16 -
Sumo Chain
Deadlifts: 355/4,
372/2; Conv
Still Leg Deadlifts: 262/4;
Sumo
Speed Chain Deadlifts:
245/3;
Adductor/ Abductor
Exercise (not recorded).
-
6/23/16 -
Sumo
Deadlifts: 340/4,
357/2; Conv
Platform (2-1/4” Deficit) Deadlifts:
290/4, 305/2;
Conv Speed
Deadlifts: 160/3;
Side Bends:
45/6 (only left side
recorded).
-
6/30/16 -
Conv Platform
(2-1/4” Deficit) Deadlifts:
305/4^, 320/2^;
Sumo Chain
Deadlifts: 357/4,
375/2; Sumo
Speed Chain Deadlifts:
235/5, 245/3;
Adductor/ Abductor
Exercise (not recorded).
-
7/7/16 -
Sumo
Deadlifts: 352/4,
370/2; Conv
SLDLs:
262/5^, 275/3^;
Conv Speed
Deadlifts: 157/5,
165/3;
Side Bends:
47/6^.
-
7/17/16 -
Conv Platform
(2-1/4” Deficit) Deadlifts:
320/3^, 335/1^;
Sumo Chain
Deadlifts: 372/3,
390/1; Sumo
Speed Chain Deadlifts:
245/4, 255/2;
Adductor/ Abductor
Exercise (not recorded).
-
7/24/16 -
Sumo
Deadlifts: 367/3!,
385/1^; Conv
SLDLs:
275/4!, 287/2!;
Conv Speed
Deadlifts: 165/6,
172/4, 180/2.
-
7/31/16 -
Conv Platform
(2-1/4” Deficit) Deadlifts:
320/4!, 335/2!;
Sumo Chain
Deadlifts: 367/4,
385/2; Sumo
Speed Chain Deadlifts:
240/5, 250/3.
-
8/8/16 -
Sumo
Deadlifts: 372/2*,
390/1!; Conv
SLDLs:
282/4!, 295/2!;
Conv Jump Deadlifts:
80/5^, 85/3^.
-
8/15/16 -
Conv Platform
(2-1/4” Deficit) Deadlifts:
332/3!, 350/1!;
Sumo Chain
Deadlifts: 380/3,
400/1; Sumo
Speed Chain Deadlifts:
245/4, 255/2.
- 8/24/16 -
Sumo
Deadlifts: 380/1.1*,
390/*miss*;
Rest of workout: Conv
SLDLs: 290/3!, 305/1!;
Conv Jump Deadlifts:
85/4!, 90/2!.
-
8/31/16 - Sumo
Deadlifts 357/3, 370*/2, 380/1;
Conv Platform
(2-1/4” Deficit) Deadlifts:
295/6, 310/4, 325/2.
2016-17 Training Plan
-
9/22/16 -
Conv
Snatch Grip Deadlifts:
275/2, 285/2;
Sumo Stiff Leg
Deadlifts: 257/4,
270/2;
Sumo Speed Deadlifts:
155/5.
-
9/29/16 -
Sumo 3”
Deficit Deadlifts: 295/5, 310/3; Conv Reverse (#4) Band Deadlifts: 337/5,
355/3; Speed Conv Reverse Band Deadlifts: 195/6, 205/4.
-
10/6/16 -
Conv
Snatch Grip Deadlifts:
275/5, 290/3;
Sumo Stiff Leg
Deadlifts: 262/5,
275/3;
Sumo Speed Deadlifts:
160/4;
Standing Barbell
Calves: 150/7.
-
10/13/16 -
Sumo 3”
Deficit Deadlifts:
305/5, 320/3; Conv Reverse (#4) Band Deadlifts:
347/5, 365/3;
Speed Conv Reverse Band Deadlifts:
205/6, 215/4.
-
10/20/16 -
Conv
Snatch Grip Deadlifts:
290/5, 305/3;
Sumo Stiff Leg
Deadlifts: 272/5,
285/3;
Sumo Speed Deadlifts:
160/6, 167/4;
Standing Barbell
Calves: 157/7.
-
10/27/16 -
Sumo 3”
Deficit Deadlifts:
320/4, 335/2; Conv Reverse (#4) Band Deadlifts:
365/4, 382/2;
Speed Conv Reverse Band Deadlifts:
215/5^,
225/3^.
-
11/6/16 -
Conv
Snatch Grip Deadlifts:
300/4, 315/2;
Sumo Stiff Leg
Deadlifts: 282/4,
297/2;
Sumo Speed Deadlifts:
167/5!, 175/3!.
-
11/13/16 -
Sumo 3”
Deficit Deadlifts:
330/3*, 347/1*; Conv Reverse (#4) Band Deadlifts:
377/4!, 395/2!;
Speed Conv Reverse Band Deadlifts:
225/5!, 235/3!;
Hand Gripper:
several sets of 10-15 reps.
-
11/20/16 -
Video 1,
Video 2: Conv
Snatch Grip Deadlifts:
315/3, 330/1;
Sumo Stiff Leg
Deadlifts: 295/3,
310/1;
Sumo Speed Deadlifts:
172/4^,
180/2^.
-
11/27/16 -
Sumo 3”
Deficit Deadlifts:
335/2*, 350/1; Conv Reverse (#4) Band Deadlifts:
390/3, 410/1;
Speed Conv Reverse Band Deadlifts:
235/4!, 245/2!;
Hand Gripper: 5
holds of 10 seconds each.
-
12/5/16 -
Video 1,
Video 2
- Conv
Deadlifts: 315/4,
330/2;
Sumo Chain Deadlifts:
330/4, 345/2;
Sumo Speed Chain
Deadlifts: 235/4,
240/2;
Hand Gripper (not recorded).
-
12/12/16
- Sumo
Deadlifts: 325/4,
342/2;
Conv Deficit Deadlifts:
280/4, 295/2;
Jump Deadlifts:
70/4, 75/2.
-
12/19/16
- Conv
Deadlifts: 330/4,
345/2;
Sumo Chain Deadlifts:
345/4, 360/2;
Sumo Speed Chain
Deadlifts: 240/4,
247/2;
Hand Gripper (not recorded).
-
12/26/16
- Sumo
Deadlifts: 337/4,
355/2;
Conv Deficit Deadlifts:
290/4, 305/2;
Speed Conv
Deficit Deadlifts: 150/4, 157/2.
-
1/2/17
- Conv
Deadlifts: 345/3,
360/1;
Sumo Chain Deadlifts:
345/6, 360/4, 377/2;
Sumo Speed Chain
Deadlifts: 245/4,
255/2;
Hand Gripper (not recorded).
-
1/11/17
- Sumo
Deadlifts: 347/4,
365/1* ;
Conv Deficit Deadlifts:
300/4, 315/2;
Speed Deadlifts:
152/6, 160/4;
Hand Gripper (not recorded).
-
1/19/17
- Conv
Deadlifts: 345/4,
360/2;
Sumo Chain Deadlifts:
372/4!,
387/2!;
Sumo Speed Chain
Deadlifts: 245/4;
Hand Gripper (not recorded).
-
1/26/14
- Sumo
Deadlifts: 352/3*,
365/2;
Conv Deficit Deadlifts:
310/3, 325/1; Jump Deadlifts:
65/6, 70/4;
Hand Gripper (not recorded).
-
2/2/17
-
Sumo Chain Deadlifts:
385/4!,
405/2!;
Sumo
Stiff Leg Deadlifts:
285/4, 300/2;
Sumo Speed
Deadlifts: 157/6, 165/4;
Hand Gripper (not recorded).
-
2/9/14
- Sumo
Deadlifts: 355/3,
370/1;
Conv Deficit Deadlifts:
315/3, 330/1; Jump Deadlifts:
70/6, 75/4;
Hand Gripper (not recorded).
-
2/19/17
- Conv
Deadlifts: 350/3,
365/1;
Sumo Chain Deadlifts:
385/3!,
405/1!;
Sumo Speed Deadlifts: 162/5,
170/3;
Hand Gripper (not recorded).
-
2/26/17
-
Peaking: Sumo
Deadlifts: 350/4,
360/3, 370/2, 380/1;
Conv Deficit Deadlifts:
Skipped; Jump Deadlifts:
65/7, 70/5, 75/3;
Hand Gripper (not recorded).
2017 Training Routine: Stage One
-
3/17/17 -
Sumo 3”
Deficit Deadlifts:
300/4, 315/2;
Conv Chain
Deadlifts: 335/4,
350/2;
Speed Conv Chain Deadlifts:
225/7;
Hand Gripper
(holds): (Not recorded).
-
3/23/17 -
Conv
Deadlifts: 310/4,
325/2;
Sumo Reverse Band
(#4)
Deadlifts: 345/4,
360/2;
Speed Sumo Reverse Band Deadlifts:
195/5, 205/3;
Hand Gripper:
(reps):
(Not recorded).
-
3/30/17 -
Sumo
Deadlifts: 330/4,
345/2;
Conv Snatch Grip Deadlifts:
280/4, 295/2;
Jump Deadlifts:
65/5, 70/3;
Wrist Roller
(not recorded).
-
4/6/17 -
Sumo 3”
Deficit Deadlifts:
310/4, 325/2;
Conv Chain
Deadlifts: 347/4,
365/2;
Speed Conv Deadlifts:
157/5, 165/3;
Hand Gripper
(holds): 2.5
turns/ 10 seconds.
-
4/13/17 -
Conv
Deadlifts: 320/4,
335/2;
Sumo Reverse Band
(#4)
Deadlifts: 360/4,
377/2;
Speed Sumo Reverse Band Deadlifts:
205/5, 215/3;
Hand Gripper:
(reps): 2.5 turns/
10 reps.
-
4/23/17 -
Sumo
Deadlifts: 340/4,
355/2;
Conv Snatch Grip Deadlifts:
290/4, 305/2;
Jump Deadlifts:
70/5, 75/3;
Wrist Roller
(overhand): 5.0/4.
-
4/30/17 -
Sumo 3”
Deficit Deadlifts:
335/1;
Conv Chain
Deadlifts: 357/4^,
375/2^;
Speed Conv Deadlifts:
162/5, 170/3;
Hand Gripper
(holds): 3.5
turns/ 8 seconds.
-
5/7/17 -
Sumo Reverse Band
(#4)
Deadlifts: 380/4!,
400/2!; Sumo
Snatch Grip Deadlifts:
277/4, 290/2;
Speed Sumo Reverse Band Deadlifts:
215/5^,
225/3^;
Hand Gripper:
(reps): (not recorded)
-
5/14/17 -
Conv Snatch Grip Deadlifts:
310/4!, 325/2!; Sumo
Deadlifts: 335/4,
352/2;
Jump Deadlifts:
75/5, 80/3;
Wrist Roller
(overhand): 6.25/3.
-
5/22/17 -
Sumo 3”
Deficit Deadlifts:
315/4, 330/2;
Conv Chain
Deadlifts: 367/3^,
385/1^;
Speed Sumo Deadlifts:
162/5, 170/3;
Hand Gripper
(holds): (not recorded).
-
5/29/17 -
Sumo Reverse Band
(#4)
Deadlifts: 390/4!,
410/2!; Sumo
Snatch Grip Deadlifts:
290/4, 305/2;
Speed Sumo Reverse Band Deadlifts:
225/5!, 235/3!;
Hand Gripper:
(reps): (not recorded)
-
6/7/17 -
Conv Snatch Grip Deadlifts:
320/4!, 335/2!; Sumo
Deadlifts: 342/4,
360/2;
Jump Deadlifts:
80/4*^, 85/4*!;
Hand
Gripper (holds
+ reps) (not recorded).
2017 Training Routine: Stage Two
-
6/14/17 -
Sumo
Snatch Grip Deadlifts:
290/4, 305/2;
Conv Reverse
Band (#4) Deadlifts:
352/4, 370/2;
Speed Conv RB
Deadlifts: 205/5,
215/3;
Hand Gripper (reps): (not recorded).
-
6/21/17 -
Sumo
Chain Deadlifts (chains weigh 90 pounds):
367/4, 385/2;
Sumo Pause
Deadlifts: 135/8, 185/6; Sumo Block Pulls: 135/7, 225/4; Sumo Stiff Leg
Deadlifts: 262/4,
275/2.
-
6/28/17 -
Sumo
Deadlifts: 340/4,
357/2;
Conv Deficit Deadlifts:
285/4, 300/2;
Jump Deadlifts
(conv): 70/5,
75/3.
-
7/5/17 -
Sumo
Snatch Grip Deadlifts:
305/4, 320/2;
Conv
Deficit
Reverse
Band (#4) Deadlifts:
347/4, 365/2;
Speed Conv
2-/24” Deficit
RB
Deadlifts: 195/5,
205/3.
-
6/12/17
-
Conv Deficit Deadlifts:
310/4, 325/2; Sumo
Deficit Chain Deadlifts (chains weigh 90 pounds):
337/4, 355/2; Speed Sumo
Deadlifts: 152/5, 160/3.
-
7/20/17 -
Sumo
Deadlifts: 350/4,
367/2;
Sumo Still-Leg Deadlifts:
267/4, 280/2;
Jump Deadlifts
(conv): 75/5,
80/3.
-
7/27/17 -
Sumo
Snatch Grip Deadlifts:
315/4, 330/2;
Conv
Deficit
Reverse
Band (#4) Deadlifts:
357/4, 375/2;
Speed Conv
2-/24” Deficit
RB
Deadlifts: 200/5,
210/3.
-
8/3/17
-
Conv Deficit Deadlifts:
325/4!, 340/2!; Sumo
Deficit Chain Deadlifts (chains weigh 90 pounds):
352/4, 370/2; Speed
Sumo Deadlifts: 152/5, 160/3.
-
8/10/17 -
Sumo
Deadlifts:
365/3, 385/1;
Sumo Still-Leg Deadlifts:
280/4, 295/2.
-
8/21/17 -
Sumo
Snatch Grip Deadlifts:
330*/3, 345/1;
Conv
Deficit
Reverse
Band (#4) Deadlifts:
367/3, 385/1.
-
8/28/17
-
Conv Deficit Deadlifts:
335/3!,
355/1!; Sumo
Deficit Chain Deadlifts (chains weigh 90 pounds):
365/3, 385/1.
-
9/3/17 -
Sumo
Deadlifts:
355/4, 365/3, 375/2, 385/1.
2017-18 Training Plan
-
9/21/17 -
Conv
Deficit Deadlifts:
295/4, 310/2;
Sumo Deficit
Stiff Leg Deadlifts:
237/5, 250/3.
-
9/28/17 -
Sumo
Deficit Deadlifts:
290/4, 305/2;
Conv Deficit
Reverse Band Deadlifts:
315/4, 330/2.
-
10/5/17 -
Sumo
Deficit Chain Deadlifts:
330/4, 345/2;
Conv Snatch Grip
Deadlifts: 280/4,
295/2.
-
10/12/17
- Sumo
Deadlifts: 332/4,
350/2;
Conv Deficit Reverse Band Deadlifts:
332/4, 350/2.
-
10/19/17
-
Sumo Snatch Grip
Deadlifts:
300/4, 315/2;
Conv Deficit
Deadlifts:
300/4, 315/2.
-
10/26/17 -
Sumo Deficit
Deadlifts: 300/4,
315/2; Conv
Deadlifts: 315/5,
330/3.
-
11/2/17 -
Sumo Snatch Grip
Deadlifts: 310/4,
325/2;
Conv Deficit
Reverse Band Deadlifts:
342/4, 360/2.
-
11/9/17 -
Sumo
Deadlifts: 342/4,
360/2;
Conv Deficit Deadlifts:
310/4, 325/2.
-
11/19/17 -
Sumo One
Chain Deadlifts:
345/4, 360/2;
Sumo Deficit
Stiff Leg Deadlifts:
247/5, 260/3.
-
11/26/17 -
Sumo Deficit
Deadlifts: 310/4,
320*/1, 325/2 ; Conv
Snatch Grip
Deadlifts:
290/4, 305/2.
-
12/3/17 -
Sumo Deficit
Two Chain Deadlifts:
342/4, 360/2;
Conv Stiff Leg
Deadlifts: 247*/5,
255/3.
-
12/11/17 -
Sumo
Deadlifts: 352/3,
370/1;
Conv
Deficit
Snatch Grip Deadlifts:
270/4, 285/2.
-
12/18/17 -
Sumo Deficit
RB Deadlifts: 357/4^,
375/2^, Sumo
Deficit Stiff Leg Deadlifts:
257/4, 270/3.
-
1/4/18 -
Sumo Deficit
Deadlifts: 265/6;
Sumo Block
Pulls: 295/8, 310/6;
Conv Snatch
Grip Deadlifts: 240/8,
255/6.
Winter 2018 Off-Season
-
1/11/18 -
Conv Deadlifts:
285/6, 300/4;
Sumo 3” Deficit
Reverse Band (average, #4) Deadlifts:
300/6, 315/4.
-
1/18/18 -
Conv
2-1/4” Deficit Two Chain Deadlifts:
300/6, 315/4;
Sumo 2-1/4”
Stiff Leg Deficit Deadlifts:
215/6, 225/4.
-
1/25/18 -
Conv Deadlifts:
300/6, 315/4; Sumo 3” Deficit
Reverse Band (average, #4) Deadlifts:
315/6, 330/4.
-
2/1/18 -
Conv
2-1/4” Deficit Two Chain Deadlifts:
315/6, 330/4;
Sumo 2-1/4”
Stiff Leg Deficit Deadlifts:
225/6, 237/4.
-
2/8/18 -
Conv Deadlifts:
315/6, 330/4; Sumo 3” Deficit
Reverse Band (average, #4) Deadlifts:
330/6, 345/4.
-
2/15/18 -
Conv
2-1/4” Deficit Two Chain Deadlifts:
330/6, 347/4;
Sumo 2-1/4”
Stiff Leg Deficit Deadlifts:
237/6, 250/4.
-
2/25/18 -
Conv Deadlifts:
330/5, 345/3; Sumo 3” Deficit
Reverse Band (average, #4) Deadlifts:
342/6!, 360/4!.
-
3/4/18 -
Conv
2-1/4” Deficit Two Chain Deadlifts:
357/4^, 375/2^;
Sumo 2-1/4”
Stiff Leg Deficit Deadlifts:
255/4!, 267/2!.
-
3/11/17 -
Conv Deadlifts:
345/4, 360/miss x 2; Sumo 3” Deficit
Reverse Band (average, #4) Deadlifts:
365/miss, 380/skip.
Spring 2018
Training
-
3/19/18 -
Sumo
Deadlifts: 332/3,
350/1;
Conv Snatch Grip Deadlifts:
255/7, 270/5, 285/3.
-
3/26/18 -
Sumo
2-1/4” Deficit Deadlifts:
290/3, 305/1;
Conv Deadlifts:
300/5, 315/3.
-
4/2/18 -
Sumo
Deadlifts: 342/3,
360/1;
Conv Snatch Grip Deadlifts:
280/5, 295/3.
-
4/9/18 -
Sumo
2-1/4” Deficit Deadlifts:
290/4, 297/3;
Conv Deadlifts:
305/5, 312/skip,
320/3.
-
4/16/18 -
Sumo 3”
Deficit Reverse Band Deadlifts:
335/5, 352/3, 370/1;
Sumo 4½”
Block Pulls:
330/3, 345/1.
-
4/23/18 -
Sumo
Deadlifts: 352/3,
370/1;
Conv Snatch Grip Deadlifts:
285/5, 300/3.
-
4/30/18 - Sumo
2-1/4” Deficit Deadlifts:
295/4, 310/2;
Conv 2-1/4” Deficit
Two Chain Deadlifts:
340/4, 355/2.
-
5/7/18 -
Sumo
Deadlifts: 347/4,
365/2;
Conv Snatch Grip Deadlifts:
295/4, 310/2.
-
5/14/18 -
Sumo 3”
Deficit RB Deadlifts:
352/4, 370/2;
Conv Deadlifts:
320/4, 335/2.
-
5/21/18 -
Sumo
Deadlifts:
360/1+1.1*, 370/1;
Sumo Stiff Leg
Deadlifts: 2-1/4"
Deficit: 240/6, no deficit: 260/4, 275/2.
Summer 2018 Tetra/ Trinity Training
Plan
-
5/31/18 -
Sumo
2-1/4” Deficit Deadlifts:
305/4, 320/2;
Conv Deadlifts:
330/4, 347/2.
-
6/7/18 -
Sumo 3”
Deficit Chain Deadlifts:
347/4, 365/2;
Conv Snatch Grip
Deadlifts: 300/4,
315/2.
-
6/14/18 -
Sumo
Deadlifts: 352/4,
370/2;
Conv 2-1/4” Deficit Deadlifts:
300/4, 315/2.
-
6/25/18 -
Sumo
2-1/4” Deficit Deadlifts:
305/4!, 320/2!;
Conv Deadlifts:
340/3*, 355/1*.
-
7/2/18 -
Sumo
Deadlifts: 357/3*,
375/1*;
Conv Snatch Grip
Deadlifts: 305/3*,
320/1*.
-
7/9/18 -
Sumo
Deadlifts: 335/6,
352/4; Sumo 3”
Deficit Chain Deadlifts:
.340/5, 357/3.
-
7/18/18 -
Conv
Deadlifts: 350/3,
365/1;
Sumo 2-1/4” Block Pulls:
330/4, 345/2.
-
7/25/18 -
Sumo
2-1/4” Deficit Deadlifts:
330/3!, 345/1!;
Conv
Snatch Grip
Deadlifts:
315/3, 330/1.
-
8/1/18 -
Sumo
Deadlifts: 350/5,
367/3^, 385/1.
-
8/8/18 -
Sumo
Deadlifts (Peaking Workout):
360/4^, 370/3!, 380/2!,
390/1^.
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