Take it, use it. 👍🏻This is a template I’ve used numerous times, most recently with @jesswain08 taking her deadlift from 230 to 250 last summer. This is set for 1x per week but typically includes 3-4 sets of Romanian deadlifts on squat day as well (especially helpful if you’re a sumo puller)
All numbers are based on a 230# max, so adjust accordingly based on your own max 👌🏻
Week 1 2x5 165#, then 2x3 of a variation that addresses your weak point. We used pause deadlifts to improve strength off the floor and started around 50% of 1 rep max, increasing weight weekly.
Week 2 2x5 175#, 2x3 pause deadlifts
Week 3 2x5 185#, 2x3 pause deadlifts
Week 4 2x2 160#, 2x2 pause deadlifts (recovery week)
Week 5 1x1 200#, 2x5 170#, 1x3 pause deadlifts
Week 6 1x1 200# 2x5 180#, 1x3 pause deadlifts
Week 7 1x1 200# 2x5 190#, 1x3 pause deadlifts
Week 8 1x1 180# 2x3 170#, 1x2 pause deadlifts (recovery week)
Week 9 1x1 205#, 2x3 180#, 1x3 pause deadlifts
Week 10 1x1 210#, 2x3 190#, 1x3 pause deadlifts
Week 11 1x1 215#, 2x3 200#, no pause deadlifts
Week 12 MAX TEST!
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