10 Day Deadlift Strength Focus & Mass Gain Routine

Posted on 28 Nov 2014 21:14

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This is going to be an ongoing blog post full of ideas and experiments. If you want, skip to the end to get the final version of the template. I have a limited gym to train at and I want to see what I can do to maximize what I have at my disposal.

This is what I have to train with:

  1. Powercage with Adjustable Band Pegs at the top and bottom and Pull-up Bar.
  2. Bench
  3. Barbells
  4. Plates
  5. Adjustable Dumbbells from 4 kgs to 84 kgs each
  6. APT Pro Wrist Strap Bands #1, #2 and #3

Before I begin I want to list out the two plans for Deadlifts. Deadlifts are most important to me and the caveat in this is that the optional work (the alternate plan) has to be started VERY conservatively because we do not know what the repercussions of it will be just yet.


Deadlift Maintenance Mode

Week 1 MAX 505 x 2 x 2 or 505 x 2, 525 x 1 followed by 455-485 x 1-3 x 3-4
Week 2 VOLUME 455-465 x 3-6 x 3-5
Week 3 TRIPLES 485 x 3, 475 x 3 x 2, 455-475 x 1-2 x 1-2


Deadlift Alternate Plan (Start Conservative)

Option 1 455 x 2, 405 x 8-10
Option 2 Speed Work @ 70-80% i.e. 365 - 425
Option 3 Work up to a near Max and then work down using Triples
Option 4 Band Resisted Deadlifts using #1 and #2 Bands

I've been discussing some ideas with Eric about exercise selection and I wanted to make a list of exercises according to body parts.

Triceps

  1. Band Resisted Pressdowns
  2. Barbell / Dumbbell Extensions Seated / Incline / Lying down
  3. Dips

Back

  1. Pull-ups using bodyweight only or weighted with pronated grip and hammer grip
  2. Rack Pull-ups done DC style for high reps all slow and controlled
  3. One Arm Dumbbell Rows
  4. Chest Supported Dumbbell Rows
  5. Deloaded Barbell Rows
  6. Seal Rows by propping up the bench on stacks

Traps

  1. Band Pull-aparts
  2. Dumbbell or Barbell Shrugs
  3. Dumbbell or Barbell Upright Rows

Biceps

  1. Dumbbell or Barbell for Hammer or Regular Curls
  2. Barbell reverse curls
  3. Dumbbell Preacher Curls

Legs

  1. Band Resisted Back Squats or Front Squats
  2. Back Squats or Front Squats
  3. Reverse Lunges
  4. Walking Lunges
  5. Split Squats
  6. Pistol Squats

Posterior Chain

  1. Band Pullthroughs
  2. Dumbbell Swings
  3. Romanian Deadlifts
  4. Supine Glute Ham Raises on a Swiss Ball

Shoulders

  1. Overhead Press
  2. Pin Press
  3. Band Resisted Press
  4. Big Z Press
  5. Dumbbell Press

Chest

  1. Bench Press
  2. Pin Press
  3. Band Resisted Press
  4. Floor Press
  5. Dumbbell Press on Flat / Incline / Decline

I had a few silly images up on this page earlier with various examples of training splits I had in mind but after some actual experimentation I have decided to go with this (for now). I state "for now" because training is meant to evolve and I will make changes depending on what my needs are. To put it simply though, I will not be doing any actual "heavy" lifting other than for deadlifts. Once in a while I may do a heavy squat session but on an average: everything is light, high rep stuff except for deadlifts.

Here's an infographic that lists the template and I'll explain what I plan on doing right below:

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2015%20B%20Cube%201%20Small.jpg

So here's the routine:

Day 1: Deadlifts (Main Workout) still on Eric Troy's Maintenance Mode right now

Day 2: Back Training which will involve Pull-ups, Band Assisted Pull-ups (to get that Lat Pulldown type feel and super high reps), DB Rows and then some Traps and Bicep work

Day 3: Legs + Chest + Triceps = where I will start with some Posterior Chain exercises and Core work then graduate to Unilateral High Rep leg work (example: Reverse Lunges) after which I will do some Flat Bench Press then Incline DB Press and some Triceps at the end. I'm going to focus more on Bench Press right now but everything will be done for high(er) reps. I'm not doing any maximal end work at the moment. I will probably start off with some Dips to get my shoulders nice and ready then do high rep Bench Press work then some Incline Dumbbell work and then do some specialized JM Presses and Band Pressdowns.

Day 4: Alternative Deadlifts + Squats for which the plan is pretty fluid right now. I am going to stick to high rep Back Squats for now but I will rotate these with heavy Front Squats once in every 3 rotations.

Day 5: Shoulders + Arms - I will do some OHP work and then Biceps / Triceps

Day 6: Squats + Back - I plan on doing lots of core work on this day as well. The Squats will be done once again for 1-2 sets of really high reps. Back Training is similar to Day 2 but I will have 2 rowing exercises of Deloaded Rows and DB Rows thrown in there. Because DB Rows are being done 2x a week I will keep a slightly lower rep range for this day. On day 2 I am doing 15-30 reps so today I will do 10-15 reps. It's a marginal difference but it's just to keep the ball rolling. I will follow Back work with Traps and Biceps.

As for Gripper Training, I will be rotating 4 Gripper workouts (4 on 1 off repeat):

Day CoC No. 2.0 CoC No. 1.5 CoC No. 1.0
1 2 Attempts 2 Sets 2 Sets
2 2 Attempts 2 Sets 2 Sets
3 0 3 Sets 3 Sets
4 0 1 Set 1 Set

I will keep you updated with the progress!

Keep watching this page it will be updated on a regular basis.

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