Home / Workouts / Strength Building Workouts / Ken Ufford’s Deadlift Routine

Ken Ufford’s Deadlift Routine

VN:F [1.9.22_1171]
Rating: 5.0/5 (1 vote cast)

Ken Ufford’s Deadlift Routine. Written for a lifter whose max is 575 and wants to achieve a max of 600.

**for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply poundages by 0.8;
if your max 600, mulitiply the poundages by 1.2
(ex. your max divided by 575 equal your percentage that you use to multiply your poundages)

WEEK 1
135/5; 225/5; 315/3; 405/1; 450/1;440/5; 440/4
WEEK 2
135/5; 225/5; 315/3; 365/2; 415/1; 460/5; 460/4
WEEK 3
no deadlifts; Hang Cleans 5*3; Good Mornings 5*5
WEEK 4
135/5; 225/5; 315/3; 405/2; 450/1; 490/5; 490/4
WEEK 5
135/5; 225/5; 315/4; 405/2; 455/1; 490/5; 490/4
WEEK 6
No deadlifts. Do only the assistance work
WEEK 7
135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3
WEEK 8
135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3
WEEK 9
No Deadlifts. Do the assistance work
WEEK 10
135/5; 225/5; 315/4; 405/3; 455/2; 505/3; 550/3; 550/2
Wear full lifting gear
WEEK 11
135/5; 225/5; 315/4; 405/3; 455/2; 515/1; 565/2; 565/1
Wear full lifting gear
WEEK 12
REST
MEET WARMUP
225/1; 315/1; 405/1; 495/1
ATTEMPTS
OPENER: 550
2ND:590
3RD:600-610
**Wear a belt only at 405 and above(weeks 1-6)
**Wear a belt and suit bottoms above 405(weeks(6-12)

Assistance Work
Reverse Hyperextension 3*8-15
Seated Rows 3*8-12
Seated Calves 3*15
Crunches 3 sets

Ken Ufford’s Deadlift Routine, 5.0 out of 5 based on 1 rating

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Your email address will not be published.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