deadlift_xtreme_routine

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