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The Finnish Deadlift Routine
by BendtheBar 04302010, 09:03 PM
The Finnish deadlift routine is divided into 3 **** cycles. In each part of the Finnish deadlift routine the percentages are calculated off your current deadlift max.You train two times per week. Tuesday is your light day, Friday your heavy day. The first cycle lasts 7 weeks. The main exercise is the semi stifflegged dl off a block. Perform 10 reps on all sets. Assistance exercises are light power cleans ( 5 sets, 4 6 reps) before deadlift, heavy barbell bentover rows ( 5 sets), 5 sets of weighted chins (46 reps) First cycle (percentages): Week 1 Day 1:27%x1; 31%x1; 27%x2 Day 2:27%x1; 33%x1; 40%x1; 27%x1 Week 2 Day 1:27%x1; 33%x4 Day 2:27%x1; 37%x1; 44%x1; 35%x1 Week 3 Day 1:27%x1; 33%x4 Day 2:33%x1; 40%x1; 47%x1; 35%x1 Week 4 Day 1:33%x5 Day 2:33%x1; 44%x1; 49%x1; 35%x1 Week 5 Day 1:33%x5 Day 2:33%x1; 44%x1; 51%x1; 37%x1 Week 6 Day 1:33%x1; 37%x4 Day 2:35%x1; 49%x1; 53%x1; 40%x2x2 Week 7 Day 1:33%x1; 40%x4 Day 2:35%x1; 49%x1; 55%x1; 40%x2 The main exercise of the second cycle is the conventional deadlift off a block done for 5 reps. Again the cycle lasts 7 weeks. Assistance exercises consist of light power cleans before deadlifting (5 sets, 4 6 reps), heavy bentover rows, dumbbell rows and shrugs (4 to 6 sets with increasing weights) Second cycle (percentages): Week 1 Day 1:44%x1; 50%x1; 55%x3 Day 2:44%x1; 52%x1; 60%x1; 66%x1; 44%x1 Week 2 Day 1:44%x1; 50%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 70%x1; 44%x1 Week 3 Day 1:44%x1; 55%x1 Day 2:44%x1; 55%x1; 64%x1; 73%x1; 44%x1 Week 4 Day 1:44%x1; 55%x1 Day 2:49%x1; 66%x1; 75%x1; 49%x1 Week 5 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 66%x1; 77%x1; 71%x; 49%x1 Week 6 Day 1:49%x1; 57%x3; 49%x1 Day 2:49%x1; 68%x1; 79%x1; 55%x1; 49%x1 Week 7 Day 1:49%x1; 57%x3; Day 2:49%x1; 68%x1; 808%x1; 55%x1; 49%x1 In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This **** cycle lasts 6 weeks. Reps and sets vary. Assistance exercises: chins without weight, wide grip bentover rows, hyperextensions. Third cycle (percentages): Week 1 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 80%x1; 90%x1 Week 2 Day 1:44%x1; 60%x3; 70%x3x3 Day 2:44%x5; 60%x3; 70%x2; 84%x1; 94%x1; 86%x3 Week 3 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 60%x3; 74%x2; 90%x1; 94%x1; 90%x3 Week 4 Day 1:44%x1; 60%x3; 74%x3x3 Day 2:44%x5; 64%x3; 80%x2; 95%x1; 101%x1; 93%x3 Week 5 Day 1:44%x5; 76%x3x4 Day 2:44%x5; 70%x3; 84%x2; 94%x1; 103%x1; 96%x3 Week 6 Day 1:44%x5; 80%x3x4 Day 2:44 %x5; 70%x3; 84%x2; 96%x1; 105%x1
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04302010, 09:10 PM  #2  
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Uber Brawn
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Quote:


04302010, 11:00 PM  #3 
Bearded Beast of Duloc
Max Brawn
Join Date: Jul 2009
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That's why it's a good system I guess
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 Destroy That Which Destroys You "Let bravery be thy choice, but not bravado." 
05012010, 03:22 AM  #4 
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Max Brawn
Join Date: Nov 2009
Location: North Hollywood, CA
Posts: 1,315
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Suomi power right there, maybe I should follow my own peoples dl routine! Thanks for sharing this brb

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