Strength Building Workouts

Ted Bruner’s Deadlift Routine

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Ted Bruner’s Deadlift Routine. **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)

14-WEEK CYCLE

WEEK 1
WARMUP: 135/6; 225/3; 315/3; 405/1
500/3, 475/6, 425/8; 400/10

WEEK 2
WARMUP: 135/6; 225/3; 315/3; 405/1
525/3; 500/6; 475/8; 450/10

WEEK 3
WARMUP: 135/6; 225/3; 315/3; 405/1
550/3; 525/6; 500/8; 475/10

WEEK 4
WARMUP: 135/6; 225/3; 315/3; 405/1
575/3; 550/6; 525/8; 500/10

WEEK 5
WARMUP: 135/6; 225/3; 315/3; 405/1
600/3; 575/6; 550/8; 525/10

WEEK 6
NO DEADLIFT

WEEK 7
WARMUP: 135/6; 225/3; 315/3; 405/1
600/3; 575/6; 550/8; 525/10

WEEK 8
WARMUP: 135/6; 225/3; 315/3; 405/1
625/3; 600/6; 575/6; 550/6

WEEK 9
WARMUP: 135/6; 225/3; 315/3; 405/1
657/5; 625/3; 525/3; 425/3

WEEK 10
WARMUP: 135/6; 225/3; 315/3; 405/1
675/3; 625/3; 525/3; 425/3

WEEK 11
WARMUP: 135/6; 225/3; 315/3; 405/1
700/3; 650/3; 600/3; 575/3

WEEKS 12 & 13
NO DEADLIFT

WEEK 14(MEET DAY)
FIRST ATT.
683
SECOND ATT.
716
FINAL ATT.
739

ASSISTANCE WORK:
PULLDOWNS 4*6
LOW PULL OR SEATED ROWS 4*6
T-BAR ROW 4*6

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
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