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Default Brandon Lilly 9 Week Deadlift Program
by BendtheBar 03-18-2014, 01:04 PM

Based off a 500 lbs. Deadlift Training Max, 525 Comp Max x .95% for Trainining is 498+/- so round up to 500.

WEEK 1

Rep Week

Deadlift Standing on 1” Mat or Plate

Work up to 400 lbs (80%) x 3 x 3 sets

Knee Pulls (Pull to the Knee then return to the floor)

450 (90%) x 2 x 4 sets

Olympic Squat

300 (60%) x 6 x 3 sets

Lat Pulldowns (Heavy as Possible with good form)

4 x 15

Back Raises

50 reps

WEEK 2

Speed Week

Deadlifts

350 (70%) x 2 x 5 sets

4” Block Snatch Grip Deadlifts (For Lockout)

300 (60%) x 12x 3 sets

Knee Pulls

400 (80%) x 5 x 5 sets

Shrugs (Actually use your traps and squeeze them, don’t move the bar an inch and call it a rep)

3 x 15

Lat Pulldowns

5 x 12

Band Goodmornings

50 reps

WEEK 3

Heavy Week

Deadlift Standing on 1” Mat or Plate

135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 2, 400 (80%) x 2, 425 (85%) x 2, 450 (90%) x 1 x 2 sets.

Knee Pulls

500 x 1, 530 x 1 x 3 sets

Dumbbell Rows

3 x 12

Goodmornings w/Moderate Weight

3 x 10

Planks

3 x 30 secs

(As you can see on Heavy Days we get in then get out)

WEEK 4

Rep Week

Deadlift Standing on 1” Mat or Plate

135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3, 425 (85%) x 3 x 3 sets

Knee Pulls

450 x 1 x 5 sets

4” Block Snatch Grip Dead Lifts

275 (55%) x 8 x 3 sets

OLY Squat

300 (60%) x 8 x 3 sets

Lat Pulldowns (Heavy as Possible with good form)

4 x 15

Back Raises

50 reps

WEEK 5

Speed Week

Deadlifts 375 (75%) x 2 x 5 sets

4” Block Snatch Grip Deadlifts

300 (60%) x 8 x 3 sets

Knee Pulls

85% x 3 x 3 sets

OLY Squat

300 (60%) x 8 x 2 sets

UpRight Rows

3 x 15

Lat Pulldowns

5 x 12

Band Goodmornings

50 reps

WEEK 6

Heavy Week

Deadlift Standing on 1” Mat or Plate

135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 2, 400 (80%) x 2, 425 (85%) x 2, 450 (90%) x 1 x 2 sets, 475 (95%) x 1

Knee Pulls

530 x 1 x 2 sets, 550 x 1

Barbell Rows

3 x 12

Goodmornings w/Moderate Weight

3 x 10

Planks

3 x 1 minute

WEEK 7

Rep Week

Deadlift Standing on 1” Mat or Plate

135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 3, 365 x 3, 405 x 3, 425 (85%) x 3, 450 (90%) x 2

Knee Pull

75% x 5 x 3 sets

4” Block Snatch Grip Dead Lifts

325 (65%) x 10 x 3 sets

OLY Squat

350 (70%) x 8 x 3 sets

Lat Pulldowns (Heavy as Possible with good form)

4 x 15

Back Raises

50 reps

WEEK 8

Speed Week

Deadlifts

400 (80%) x 2 x 5 sets

Knee Pull

75% x 6 x 3 sets

OLY Squat

400 (80%) x 5x 3 sets

Shrugs

3 x 15

Lat Pulldowns

5 x 12

Band Goodmornings

50 reps

WEEK 9

Heavy Week

Deadlift Standing on 1” Mat

135 x 8, 185 x 5, 225 x 3, 275 x 3, 315 x 2, 365 x 2, 400 (80%) x 2, 425 (85%) x 2, 450 (90%) x 1, 480 x 1 (Planned Opener)

Knee Pull

530 x 1 x 3 sets

Lat Pulldowns

3 x 12

Goodmornings w/Moderate Weight

3 x 10

WEEK 10 MEET WEEK

Rest, eat lots of clean food, and rest!!

Meet

As far as the meet goes, according to your training you know that 480 will be your opener, and based on your training your attempts should look like this:

1st: 480

2nd: 530

3rd: 550
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Old 03-18-2014, 04:10 PM   #2
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Going to try the knee pulls, but not the program as written.
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Old 03-19-2014, 01:31 AM   #3
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Awesome program ... but untill and unless you have diet and supplementation of Brandon Lilly ... I doubt anybody will survive this ...
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