I came across this and thought I would share.
http://tsampa.org/training/scripts/c...lipi_deadlift/
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I came across this and thought I would share.
http://tsampa.org/training/scripts/c...lipi_deadlift/
looks pretty cool.
now that i look at it more, i think its sorta stupid. You can put in any amount and it will just "do the math". I think it should have its limits, its not like you can gain 400 pounds in 10 weeks or something.
best damn routine ever! i did it and put 375 as my max and then put 425 as my projected max. during the routine i doubled 400 then when i maxed out got 410. even tho i didnt get 425, i was fukcing happy with what i got. got all my assistance exercises stronger as well
It's actually a really good template if you use common sense, but if you don't.....
http://tsampa.org/training/scripts/c...bmit=Calculate
Based on a 525 lbs (238 kg) current max and a 1000 lbs (454 kg) desired max we get the following cycle. Weights are rounded to the nearest 5 lbs. Notation: sets x reps @ weight.
Week 1
Deadlift (75%): 1x2 @ 750 lbs
Speed deadlift (60%): 8x3 @ 600 lbs (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps
Bent over row: 8 reps
Underhand (reverse) grip lat pulldown: 8 reps
Arched back good morning: 8 reps
Anyone notice a problem with the first week already? :D
To reasonably add a lot of weight though, it's very good.
I.m doing the program. I started with a max of 450 and put 495 for desired max. I'm in week 8 and this was my first time hitting a PR. Week 9 calls for 485 and week 10 the final 495. Here's a video of the 470. Check out my youtube channel and subscribe! Thanks
http://www.youtube.com/watch?v=_ztu4...ture=g-all-lik