Pull More.. to Pull More: 9 Week Deadlift Program

Pull More.. to Pull More: 9 Week Deadlift Program

I discovered a few years ago the only way to really increasing my pulling strength was in fact.. to PULL more. Not necessarily pulling heavier (although that method does work as well) but more frequency in the amount of times I pulled during the week. 

This 9 Week Deadlift program has you working through a variation of pulls, from volume sets, block pulls to speed pulls. Accessory work is given both days focusing on bilateral pulling, unilateral pulling and core strength & stability. A 2 day rest period between days is recommended! This is not a squat specific program but you will be squatting once per week. If you are currently on a Squat program, skip the squatting and add in more core accessory on Day 2.

 

Program Example:

Exercise - Percentage x Reps x Sets

Deadlift - 75%x3x3

 

Week 1

Day 1

Deadlift - 75%x3x3

     Accessory Work (3 Sets)

  • Barbell Row x15
  • GHD Sit Ups x10

 

Day 2

3" Block Deadlift - 50%x6x4

Back Squat - 60%x6x3

     Accessory Work (4 Sets)

  • Lat Pulldown x15

 

Week 2

Day 1

Speed Deadlift - 70%x1x8

     Accessory Work (3 Sets)

  • DB Row x10 Per
  • Russian Twists x10

 

Day 2

3" Block Deadlift - 60%x5x4

Back Squat - 50%x10x3

     Accessory Work (3 Sets)

  • Seated Row x15 

 

Week 3 - Heavy

Day 1

Deadlift - 80%x2,85%x2,90%x2

     Accessory Work (3 Sets)

  • Incline DB Row x10 Per
  • Hanging Knee Raises x15

 

Week 4

Day 1

Deadlift - 85%x3x3

     Accessory Work (3 Sets)

  • Barbell Row x15
  • GHD Sit Ups x10

 

Day 2

Block Deadlift - 55%x6x4

3" Back Squat - 60%x8x3

     Accessory Work (4 Sets)

  • Lat Pulldown x15 

 

Week 5

Day 1

Speed Deadlift - 75%x1x8

     Accessory Work

  • DB Row x10 Per
  • Russian Twists x10

 

Day 2

3" Block Deadlift - 65%x6x4

Back Squat - 60%x8x3

     Accessory Work

  • Seated Row x15 

 

Week 6 - Heavy

Day 1

Deadlift - 80%x2, 85%x2, 90%x2, 95%x1x2

     Accessory Work

  • Incline DB Row x10 Per
  • Hanging Knee Raises x15

 

Week 7

Day 1

Deadlift - 85%x3, 90%x2x2

Accessory Work

  • Barbell Row x15
  • GHD Sit Ups x10

 

Day 2

3" Block Deadlift - 65%x8x3

Back Squat - 70%x6x3

     Accessory Work

  • Banded Seated Row x15

 

Week 8

Day 1

Speed Deadlift - 80%x1x8

     Accessory Work

  • DB Row x10 Per
  • Russian Twists x10

 

Day 2

3" Block Deadlift - 70%x5x4

Back Squat - 80%x3x3

     Accessory Work

  • Lat Pulldown x15

 

Week 9 - Test Week

Day 1

Deadlift - 70%x3x3

Accessory Work

  • Incline DB Row x10 Per
  • Hanging Knee Raises x15

 

Day 2

Deadlift - 1RM Test

 

*RECOMMENDED BARBELL BUILD UP *

Barbell to 50% - these sets serve a purpose, don't move the barbell just to move the barbell. Perform extra warmup sets in this rep range to build movement pattern and get your body/joints warm.

50-70% - keep the rep range between 3-5 for these sets with a max of 3 sets.

70-80% - we're working our way into singles or sets of 2 reps. Being careful not to over do it with a max of 2 sets.

85%-90% - 1 Rep

95% - 1 Rep

Heavy Single Attempts - 2-3 attempts. If you PR, that's great! If you hit 98% that's also great. Any day you can hit 95%+ is a good day! Make sure to take 2-3 minutes between attempts if not more.

 

For help on warmups, check out our last blog HERE!


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