Deficit Deadlift Cycle - Ed Coan

[BendtheBar]

12 Week Deficit Deadlift Cycle
by Ed Coan (1986)

In my opinion, the deadlift is the most important lift in a meet. It is the lifter's last chance to win. That is why I have put a lot of work into it. My cycle for the deadlift is 12 weeks. It consists of 3 weeks of 8 reps, 4 weeks of 5 reps, 4 weeks of 3 reps, and the week before the meet includes just a double at or around your opener. Assistance work is done on Tuesday, because I deadlift on Saturday. It consists of 3 sets of chins with weight for 8 reps, long pulley rows 2 x 8, shrugs 2 x 20 with a knuckles front grip.

The poundages I have selected for this routine assume the lifter coming into the routine deadlifted 600 pounds in his last meet. Adjust your poundages proportionately.

I deadlift sumo style, so conventional deadlifts are done after my sumo deadlifts. If you are a conventional deadlifter, just do your first three weeks of the cycle off a 2-inch block. No bouncing.

Regardless of whether or not you are using sumo or conventional style there are three steps to remember. After you set up, do these in order:

1.) Drive with the legs.
2.) Pull the weight into your body.
3.) Pull the head up and back while pushing the chest out.


The Routine

Week 1:
135 x 8
240 x 5
340 x 3
425 x 8
390 x 8 - Conventional, off block.

Week 2:
135 x 8
240 x 5
340 x 3
445 x 8
400 x 8 - Conventional, off block.

Week 3:
135 x 8
240 x 5
340 x 3
465 x 8
410 x 8 - Conventional, off block.

Week 4:
135 x 8
240 x 5
340 x 3
490 x 5
435 x 5 - Conventional, off block.

Week 5:
135 x 8
240 x 5
340 x 3
510 x 5
445 x 5 - Conventional, off block.

Week 6:
135 x 8
240 x 5
340 x 3
525 x 5
455 x 5 - Conventional, off block.

Week 7:
135 x 8
240 x 5
340 x 3
535 x 5
465 x 5 - Conventional, off block.

Week 8:
135 x 8
240 x 5
340 x 3
555 x 3
475 for reps - Conventional, off block.

Week 9:
135 x 8
240 x 5
340 x 3
570 x 3
485 for reps - Conventional, off block.

Week 10:
135 x 8
240 x 5
340 x 3
580 x 3
495 for reps - Conventional, off block.

Week 11:
135 x 8
240 x 5
340 x 3
590 x 3
500 x 3 - Conventional, off block.

Week 12:
135 x 8
240 x 5
340 x 3
600 x 2
No conventional work.

Peak:
584
617
639