The Deadlift Xtreme Routine
By Rickey Dale Crain
16 Week Sumo Training cycle - ending With 620 pounds
Week 1 Week 2 Week 3 Week 4
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
245 x 3 245 x 3 245 x 3 245 x 3
245 x 1 245 x 1 245 x 1 245 x 1
345 x 1 345 x 1 345 x 1 345 x 1
410 x 1 420 x 1 430 x 1 440 x 1
450 x 1 460 x 1 470 x 1 480 x 1
470 x 1 480 x 1 490 x 1 500 x 1
420 x 5 wide 430 x 5 wide 440 x 5 wide 450 x 5 wide
370 x 5 narrow 380 x 5 narrow 390 x 5 narrow 400 x 5 narrow
320 x 5 wide-box 330 x 5 wide-box 340 x 5 wide-box 350 x 5 wide-box
270 x 5 narrow-box 280 x 5 narrow-box 290 x 5 narrow box 300 x 5 narrow-box
Week 5 Week 6 Week 7 Week 8
145 x 10 145 x10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
245 x 3 245 x 3 245 x 3 245 x 3
245 x 1 245 x 1 245 x 1 245 x 1
345 x 1 345 x 1 345 x 1 345 x 1
450 x 1 405 x 1 410 x 1 415 x 1
490 x 1 460 x 1 470 x 1 480 x 1
510 x 1 500 x 1 510 x 1 520 x 1
460 x 5 wide 520 x 1 530 x 1 540 x 1
410 x 5 narrow 470 x 5 wide 480 x 5 wide 490 x 5 wide
360 x 5 wide-box 420 x 5 narrow 430 x 5 narrow 440 x 5 narrow
310 x 5 narrow-box 370 x 5 wide-box 380 x 5 wide-box 390 x 5 wide-box
320 x 5 narrow-box 330 x 5 narrow-box 340 x 5 narrow-box
Week 9 Week 10 Week 11 Week 12
145 x 10 145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5 145 x 5
245 x 3 245 x 3 245 x 3 245 x 3
245 x 1 245 x 1 245 x 1 245 x 1
345 x 1 345 x 1 345 x 1 345 x 1
420 x 1 425 x 1 430 x 1 435 x 1
490 x 1 500 x 1 510 x 1 520 x 1
530 x 1 540 x 1 550 x 1 560 x 1
550 x 1 560 x 1 570 x 1 580 x 1
500 x 3 wide 510 x 3 wide 520 x 3 wide 530 x 3 wide
450 x 3 narrow 460 x 3 narrow 470 x 3 narrow 480 x 3 narrow
400 x 3 wide-box 410 x 3 wide-box 420 x 3 wide-box 430 x 3 wide-box
350 x 3 narrow-box 360 x 3 narrow-box 370 x 3 narrow-box 380 x 3 narrow-box
Week 13 Week 14 Week 15 Week 16
145 x 10 145 x 10 145 x 10
145 x 5 145 x 5 145 x 5
245 x 3 245 x 3 245 x 3
245 x 1 245 x 1 245 x 1
345 x 1 345 x 1 345 x 1
440 x 1 445 x 1 445 x 1 445 x 1
530 x 1 540 x 1 500 x 1 505 x 1
570 x 1 580 x 1 550 x 1 560 x 1
590 x 1 590 x 1 590 x 1 600 x 1
540 x 3 wide 550 x 3 wide 610 x 1 620 x 1
490 x 3 narrow 500 x 3 narrow 560 x 3 wide 570 x 3 wide
440 x 3 wide-box 450 x 3 wide-box 510 x 3 narrow 520 x 3 narrow
390 x 3 narrow-box 400 x 3 narrow-box 460 x 3 wide-box 470 x 3 wide-box
410 x 3 narrow-box 420 x 3 narrow-box
Week 17
Meet-Same as week 16 workout singles