Workout Routine

Peak dødløft

by madslyck

Dødløft peak

UGE 1-4 VOLUME PHASE 5x5 opvarmning + sæt til sidst

Uge 5-8 INTENSITET 5x3 opvarmning + sæt til sidst

Uge 9-11 PEAK 5x2 opvarmning + sæt til sidst

Stig 2,5kg for hver rep mere end + sæt til ugen efter

Dødløft 80% af 1RM Pause dødløft 80% af TM Stiff legged 50% af TM

Workouts

Dødløft uge 1-4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 2.5 kg
Extra 2+ reps, increase TM by 5 kg

deadlift

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
5
100 sec
2
80% TM
5
100 sec
3
80% TM
5
100 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
5
100 sec
2
50% TM
5
100 sec
3
50% TM
5
100 sec

deadlift

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

close grip lat pulldown

3 sets

incline reverse fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

incline reverse fly

3 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

barbell row

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

shrug

3 sets

Dødløft uge 5-8

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 2.5 kg
Extra 2+ reps, increase TM by 5 kg

deadlift

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
3
100 sec
2
80% TM
3
100 sec
3
80% TM
3
100 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
3
100 sec
2
50% TM
3
100 sec
3
50% TM
3
100 sec

deadlift

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

close grip lat pulldown

2 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

barbell row

2 sets

Dødløft uge 9-11

deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% TM
2 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 2, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-1 reps, increase TM by 2.5 kg
Extra 2+ reps, increase TM by 5 kg

deadlift

1 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% TM
2
100 sec
2
80% TM
2
100 sec
3
80% TM
2
100 sec

deadlift

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
2
100 sec
2
50% TM
2
100 sec
3
50% TM
2
100 sec

deadlift

3 sets