Указанные проценты основаны на запланированном масимуме.
week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why)
week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%
If you get all the reps then go up 10 lbs. If you don't then repeat.
week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10
Sometimes I'll do an extra set off of a 4"-6" block for 8 reps or so with a weight that is tough for that many reps.
The fourth week I do something else other than deadlifts. I went through this cycle about 5 times before MSG last year and got an 870 deadlift out of it.
week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why)
week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%
If you get all the reps then go up 10 lbs. If you don't then repeat.
week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10
Sometimes I'll do an extra set off of a 4"-6" block for 8 reps or so with a weight that is tough for that many reps.
The fourth week I do something else other than deadlifts. I went through this cycle about 5 times before MSG last year and got an 870 deadlift out of it.
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