KEN UFFORD DEADLIFT ROUTINE
Powerlifting USA, May 1997
**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
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