Home > Deadlift, Strength Workout > I have a plan

I have a plan

Shoulder mobility, hard rolling, arm bars
Foam rolling
Leg swings, knee circles, kneeling hip fascial stretch, ankle mobility, TRX squats

14 kg Press Ladder (1 to 5)

Light Deadlift Day: 5 x 5 @ 90 lbs with 3 minutes of rest between each set

I am using Pavel’s deadlift plan from the article ‘Unrealistic’ Athletic Goals: Why and How to Pursue Them. I decided to start tonight with a light day. Here is my 10 week plan. I may be a bit conservative but I want to make sure I don’t put too much stress on my knees.

Week

Total Weight

Reps

% Diff Weight

1

115

5 x 5

5%

2

120

5 x 5

4%

3

125

5 x 5

4%

4

130

5 x 5

4%

5

135

5 x 5

4%

6

140

5 x 5

4%

7

145

5 x 5

4%

8

150

3 x 2

3%

9

155

2 x 2

3%

10

160

2 x 2

3%

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Categories: Deadlift, Strength Workout
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