Brad Gillingham Deadlift Routine

[MonsterStrength]

I am a conventional deadlifter who uses a very narrow foot placement. This seems to be most effective due to my body size and build. The foundation I built early in my powerlifting training was done by doing multiple sets of high reps (5-10) training the deadlift from the floor along with power rack lockouts from various pin placements. In 24 months, I have gone almost completely away from training the deadlift from the floor. Instead, I have incorporated a lot of the Louie Simmons Westside Barbell exercises (Behind the back deadlifts, Zercher squats, Reverse Hypers) into my workout together with power rack lockouts as an alternative to the full movements. I have increased my deadlift almost 100 pounds during this 24 month period utilizing these alternative training movements. My current training schedule includes the following: bench on Mondays, deadlift on Wednesday, and squat on Fridays. I do power rack bench lockouts immediately after doing my full bench sets. I replace the full movements with power rack movements every other week on the squat and deadlift workouts. For example, if I have power rack deadlift pulls scheduled for Wednesday, I then full squat on Friday. The next week I schedule behind the back deadlifts on Wednesday and do power rack squats on Friday. On the power rack deadlift workout, I begin with power cleans. I have noticed that this has really increased my explosion. I have added zercher squats on Fridays. As a rule, I generally go heavier on the nights that I power rack squat (2 sets of 6-10 reps), and lighter with high reps on the full squat workout. I do 3 sets of 10-20 reps of reverse hypers following each workout.

The workout I am going to describe is set up for a beginning to intermediate lifter with an assumed 500 pound max deadlift. The lifter should expect a 20-30 pound increase after completing the entire cycle. This workout will include two phases which will incorporate deadlifting from the floor, power cleans for explosion, and power rack lockouts. This workout assumes the lifter does an adequate warm up with lighter weight before performing work sets. The heavy power rack deadlift movements will build a lot of back, glute and hand strength; the hand strength being the most important in the deadlift. If you can’t hold on to it, you can’t pick it up. On each power rack notch, warm up to a max single using larger jumps with the light weights and smaller increases when approaching your max. The lifter should keep a working record of what his/her max is at each notch. Attempt to hit this max each time you train. You should only increase this max in small increments when capable so that you do not burn out. Do not use lifting straps.

To reach your maximum potential “drug free” I would suggest incorporating a total system of training built around heavy power rack movement for all three of the lifts as described above. This may be something to experiment with in the off-season.

Phase 1 – conditioning and developing base strength
Weeks 1-4: Power cleans – 2 sets 5 reps, Deadlift from floor – 2 sets of 10 reps at 65%, Power rack lockouts above knee, Shrugs – 3 sets 10 reps, Bent Rows – 3 sets 10 reps, Seated rows and/or lat pulldowns – 3 sets 10 reps.

Phase 2 – Peak strength development phase
Weeks 1-3-5-7-9: Power cleans – 2 sets 5 reps, Power rack lockouts – 2 notches (above knee – below knee), Shrugs – 3 sets 10 reps, Bent Rows – 3 sets 10 reps, Seated Rows and/or lat pulldowns – 3 sets 10 reps.

Week 2: (assistance work should remain the same for weeks 2-4-6-8-10). Deadlift from floor – 2 sets 5 reps at 75%, Bent Rows – 3 sets 10 reps, Seated rows and/or lat pulldowns – 3 sets 10 reps.

Week 4: Deadlift from floor – 2 sets 5 reps at 80%.

Week 6: Deadlift from floor – 2 sets 5 reps at 85%.

Week 8: Deadlift from floor – 2 sets 3 reps at 90%.

Week 10: (10 days from meet)Deadlift from floor – 2 sets 3 reps at 95%.

Meet Day: warmup, opener 485, 2nd attempt 510, 3rd attempt 520-530.

Excell bestand:
http://www.weighttrainersunited.com/gillingham.xls