Home / Workouts / Strength Building Workouts / 14-Week Anello Deadlift Cycle
Vince-Anello5

14-Week Anello Deadlift Cycle

VN:F [1.9.22_1171]
Rating: 0.0/5 (0 votes cast)

This 14 week deadlift cycle comes from powerlifter Vince Anello. It is taken from the 183 article by Vince Anello, 14-Week Deadlift Cycle.

I have drawn up a 14-week routine for the deadlift. If a lifter’s previous best was 600, I feel 650 would be a realistic goal. The deadlift will be performed once a week, and we will start week 1 with a single of 510 and increase 20 pounds every other week. THE PROGRAM ON THE ALTERNATE WEEKS IS THE UNIQUE PART OF THE ROUTINE, AND THE PART WHICH BRINGS THE RESULTS!

>> Download the Anello 14 Week Spreadsheet.

Week 1:
Deadlift – 255×10, 305×5, 405×2, 455×1, 510×1.
Partial Deadlift (from knee) – 455×5, 510×3, 560×2.

Week 2:
Deadlift – 255×10, 305×5, 355×3, 405×2, 455x1x5. The final group of five singles is performed with only one minute of rest between sets. Time this and be honest with yourself.

Week 3:
Deadlift – 275×10, 325×5, 375×3, 425×2, 475×1, 530×1.
Partials From Knee – 475×5, 530×3, 580×2.

Week 4:
275×10, 324×5, 375×3, 425×2, 475x1x5. Again, one minute timed rest between these five singles.

Week 5:
295×10, 345×5, 395×3, 445×2, 495×1, 550×1.
Partials From Knee – 495×5.

Week 6:
295×10, 345×5, 395×3, 445×2, 495x1x5. One minute rest between singles.

Week 7:
315×10, 365×5, 415×3, 465×2, 570×1.
Partials From Knee – 515×5, 570×3, 620×2.

Week 8:
315×10, 365×5, 415×3, 465×2, 515x1x5. One minute rest between singles.

Week 9:
335×10, 385×5, 435×3, 485×2, 535×1, 590×1.
Partials From Knee – 535×5, 590×3, 640×2.

Week 10:
335×10, 385×5, 435×3, 485×2, 535x1x5. One minute rest between singles.

Week 11:
335×10, 405×5, 455×3, 505×2, 555×1, 610×1, 660×1.
Partials From Knee – 555×1, 610×1, 660×1.

Week 12:
Perform Squat and Deadlift on the same day, dropping the partial squats.
Deadlift – 335×10, 405×5, 455×3, 505×2, 555x1x5. One minute rest between singles.

Week 13:
355×10, 405×5, 455×1, 515×1, 555×1, 590×1.

Week 14:
Meet day. Warmup – 355×10, 405×5, 515×1, 555×1.

  • Opener – 590.
  • Second Attempt – 630.
  • Third Attempt – 650.

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Need help building muscle or increasing strength? Join the FORUM => CLICK HERE NOW