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9-week-deadlift-program

High Volume – Low Frequency;

1 x per week  (Cube Style) deadlift cycle

Are you;

A crossfit athlete / olympic weightlifter or strength enthusiast that needs a bigger pull / deadlift?

Below is 9 weeks of deadlift training we designed utilising a structure made popular by Brandon Lilly (Cube Method) which uses principles of;

1 x Heavy day, 1 x Speed (light) day, 1 x Repetition day.

This means that over a three week cycle you will deadlift “heavy” once followed by a week of “speed” or lighter work and finish with a “repetition” or volume focus.

This is something that can work really well added into an existing program, and many variations can be used of this.

My advice in using this program would be;

Day 1: Lower (deadlift)

Day 2: Upper Body

Day 3: Lower (squat)

Day 4: Upper Body

*Even if you’re a crossfit athlete this is a simple way to cycle it through, adjusting metcons accordingly/ or add it in where it fits best.

Week 1: Heavy
Deadlift
5 x 2 @ 85%

Deficit (2’) Deadlift
5 x 3 @ 65%

GHR
3 x 10

Back extension (weighted)
3 x 15 (2 count pause at the top)

Week 2: Explosive
Deadlift
8 x 3 @ 60% (+15-20% bands or chains)

Pause (2” off floor) Deadlift
5 x 5 @ 65%
Belt Squat
4 x 8

Pull ups
50 total reps

Week 3: Volume
Deadlift
3 x 10-12 @ 70%

Block Pulls
3 x 3 @ 80%

Belt Squats
4 x 15

GHR (weighted)
3 x 5

Week 4: Heavy
Deadlift
3-4 x 2 @ 90%

Deficit (2”) Deadlift
4 x 4 @ 65%

GHR
3 x 10

Back extension (weighted)
3 x 20 (2 count pause at the top)

 
Week 5: Explosive
Deadlift
8 x 3 @ 70% (+10-15% bands or chains)

Pause (2” off floor) Deadlift
6 x 3 @ 70%

Belt Squat
4 x 8

Pull ups
50 total reps

 

Week 6: Volume
Deadlift
3-4 x 6-8 @ 80%

Block Pulls
4 x 3 @ 84%

Belt Squats
3 x 15

GHR (weighted)
3 x 5

Week 7: Heavy
Deadlift
1 x 2 @ 90%
1 x 1 @ 92.5%
1 x 1 @ 95%
1 x 1+ @ 80% (AMRAP)

Deficit (2”) Deadlift
3 x 5 @ 65%

GHR
3 x 10

Back extension (weighted)
3 x 20 (2 count pause at the top)

Week 8: Explosive
Deadlift
8 x 3 @ 75% (+10-15% bands or chains)

Pause (2” off floor) Deadlift
6 x 3 @ 70%

Belt Squat
4 x 15

Pull ups
50 total reps

 

Week 9: Volume
Deadlift
3-4 x 4-6 @ 85%

Block Pulls
3 x 3 @ 88%

Belt Squats
5x 12

GHR (weighted)
3 x 5

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