Deadlift Plus Quality Hypertrophy

Posted on 22 Jul 2014 17:43

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This is my new routine thanks to help from Eric Troy of Ground Up Strength.

I want to try something new. I have always been a Deadlift focused trainee but I want to take that to the next level. I want to literally be a Deadift ONLY guy: not a Deadlift guy who relies heavily on Weighted Pull-ups, Dumbbell Rows, Front Squats, etc.

I don't want any more mental props. It will evolve with time based on my performance. There are potential problems regarding loading the spine. Sometimes one single heavy day per week is not enough. If my performance suffers I will make whatever changes Eric prescribes.

Another issue is being able to maintain core strength. By training heavy day and in and day out I have not had to rely on direct ab work for a long time but with the lack of a heavy workout in the middle of the week I will need to devote some time to front planks.

Again, at this stage it is all conjecture: I have yet to actually begin this type of training. Once things are under way there will be enough data to sit and analyze and pick apart.

With the lack of a heavy workout in the middle of the week I might face Deadlifts being sluggish and weak and slow OR I might be so fresh I rip the bar off the floor. Until it happens I will not know. So take this with a pinch of salt.

Additionally, I will be doing a HEAVY Front Squat session every few weeks to maintain maximal end strength. Whenever I do this I will move this workout from Day 2 to Day 3.

Day 1: DEADLIFTS

Day 2: Weighted Pull-ups, Legs and Traps

Day 3: off

Day 4: Back & Biceps

Day 5: Shoulders, Triceps & Neck

Day 6: off

Day 7: off

Day 8: Repeat

Deadlifts:
Eric Troy's Maintenance Mode
Week 1 = 505 x 1-2 followed by singles or doubles with 455 and upwards
Week 2 = 455 x lots of reps high volume type stuff
Week 3 = 485 x 2-3 followed by singles doubles and triples with 475

Traps:
Dumbbell Upright Rows
Shrugs

Weighted Pull-ups:
Eric Troy's Maintenance Mode i.e. work up to heavy doubles or triples or singles one week and the next week do sets of 5+ reps

Legs:
Front Squats 12 reps x 4 sets
Optional - add Back Squats for Widowmaker or one drop set every so often

Back:

  1. Lat Pulldowns 4 sets tapering down from 20 reps to 10 reps
  2. Dumbbell Rows 20 reps x 4 sets to start with
  3. Cable Rows 20 reps x 4 sets to start with

Add reps and sets whenever possible before dropping down and adding weight. This is informal version of SDT Progression. I am starting off with 20 reps but it may taper down like this: 20, 16, 14, 12 etc.. The idea is to progress but to first add reps and sets before pushing the envelope.

Biceps:
Hammer Curls and Preacher Curls

Shoulders:
Unilateral Overhead Press 10 reps x 4 sets
Optional - side and front raises 2-3 sets

Triceps:
Dips and Pressdowns 4 sets each

Neck:
Isometric Neck work

The overall idea is to work on working past failure and really cranking up the volume.

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