Post-meet 8 Week DL routine

[Chris Rodgers]

This is the deadlift plan. Only gonna pull every other week, but when I do I'm gonna go crazy.

DEADLIFT

Week 1

Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 405xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 2

Partial Deadlifts(Sumo/off mats/briefs/belt)- Work up to max triple
SLSDL(RAW/no belt)- 275x10-12
SLDL(RAW/no belt)- 315x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 3
Suspended Goodmornings(SSB/no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 425xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 4

Reverse Band Conventional(RAW/belt/Average band)- Work up to max single
SLSDL(RAW/no belt)- 285x10-12
SLDL(RAW/no belt)- 325x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 5
Seated Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 445xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs


Week 6

Deadlifts against bands or chains(Sumo/briefs/belt)- Work up to max single
SLSDL(RAW/no belt)- 295x10-12
SLDL(RAW/no belt)- 335x10-12
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs


Week 7
Suspended Goodmornings(no belt)- Work up to 3x6 reps
Heavy rack shrugs(belt)- 465xfailure
Ghetto Reverse hypers- 3x10-15 reps
BB rows- 2x8-10 reps
Ghetto T-bar rows- 2x6-8 reps
Abs

Week 8
Deadlift(Conventional/Full gear)- Work up to max single
SLSDL(RAW/no belt)- 305x8
SLDL(RAW/no belt)- 345x8
Ghetto Reverse hypers- 3x10-15
Rows(Leg press aparatus)- 3x10-12
Abs

[CosmicForce]

What are Ghetto Reverse hypers? Do you have a homemade jawn?:confused:

[Guido]

That's what I was wondering. If there's a good way to do them without a Rev. Hyper Machine I'd like to know.

[Chris Rodgers]

I haven't done them in ages. But basically I put a board across pins in the power rack(fairly high off the ground). I then lay accross the board and pull my legs back. I add resistance with bands. It's not the same, but it works.

[Guido]

Interesting. I don't have bands to use though. Would it work using some other method to add weight to your legs/feet?

[Chris Rodgers]

NO bands??? Wassmatta wit you? :)

I guess it could, it guess the resistance wouldn't kick in the same way, but you could try it that way. Might be hard to hold the weight. Maybe like ankle weights?