James cooper routine deadlift

ADVANCE PROGRAM

For the advance user we have a 2 days a week program. It is essentially a mixed program in which you can master your technique as well as make those big bulky muscles. You can choose the best two days in which you are free. Just be sure to a break of two days in between. For example if you choose Monday as your first day then Thursday is the right day for your next deadlift session. After that start again on Monday.

Note: For week’s two to six, repeat Monday and Thursday workouts, and then omit deadlifts for one week, before repeating cycle.

Week 1: Monday

The first day of the week is light weight session in which most of your focus will be on how much speed you should have while lifting and dropping as well the right technique to perform the deadlift. This is very important because the sooner you get the hang of these things, the better you will be able to apply them during the heavy lifting sessions in the second day of the week. Light session will help you to maintain the correct technique through your deadlifting progress.

Set 1:

15-20 repetitions at 50-60 % of one rep max

Set 2:

15-20 repetitions at 50-60 % of one rep max

Set 3:

10-15 repetitions at 60-65 % of one rep max

Set 4:

10-15 repetitions at 60-65 % of one rep max

Week 1: Thursday

This is the second day of the week at it focuses on heavier lifting. As you would have improved your technique, it would be a bit easier to deadlift a heavier weight off the ground. At this point in the work out there are two reasons to be doing deadlifts. Firstly, at this time you back will be warm and secondly there is more energy left in your body after deadlifts. So here we go let’s have a look.

Set 1:

10-15 repetitions at 55-65 % of one rep max

Set 2:

8-10 repetitions at 65-75 % of one rep max

Set 3:

6-8 repetitions at 75-85 % of one rep max

Set 4:

6-8 repetitions at 75-85 % of one rep max

Set 5:

2-4 repetitions at 80-90 % of one rep max

Week 2: Monday

Set 1:

15-20 repetitions at 50-60 % of one rep max

Set 2:

15-20 repetitions at 50-60 % of one rep max

Set 3:

10-15 repetitions at 60-65 % of one rep max

Set 4:

10-15 repetitions at 60-65 % of one rep max

Week 2: Thursday

Set 1:

10-15 repetitions at 55-65 % of one rep max

Set 2:

8-10 repetitions at 65-75 % of one rep max

Set 3:

6-8 repetitions at 75-85 % of one rep max

Set 4:

6-8 repetitions at 75-85 % of one rep max

Set 5:

2-4 repetitions at 80-90 % of one rep max

Week 3: Monday

Set 1:

14-19 repetitions at 55-65% of one rep max

Set 2:

14-19 repetitions at 55-65% of one rep max

Set 3:

9-14 repetitions at 65-75% of one rep max

Set 4:

9-14 repetitions at 65-70 % of one rep max

Week 3: Thursday

Set 1:

11-16 repetitions at 50-60% of one rep max

Set 2:

9-11 repetitions at 60-70% of one rep max

Set 3:

7-8 repetitions at 70-80% of one rep max

Set 4:

6-7 repetitions at 70-80% of one rep max

Set 5:

3-5 repetitions at 75-85% of one rep max

Week 4: Monday

Set 1:

14-19 repetitions at 55-65 % of one rep max

Set 2:

14-19 repetitions at 55-65 % of one rep max

Set 3:

9-14 repetitions at 65-75 % of one rep max

Set 4:

9-14 repetitions at 65-70 % of one rep max

Week 4: Thursday

Set 1:

11-16 repetitions at 50-60 % of one rep max

Set 2:

9-11 repetitions at 60-70 % of one rep max

Set 3:

7-8 repetitions at 70-80 % of one rep max

Set 4:

6-7 repetitions at 70-80% of one rep max

Set 5:

3-5 repetitions at 75-85 % of one rep max

Week 5: Monday

Set 1:

14-19 repetitions at 55-65 % of one rep max

Set 2:

14-19 repetitions at 55-65 % of one rep max

Set 3:

9-14 repetitions at 65-75 % of one rep max

Set 4:

9-14 repetitions at 65-70 % of one rep max

Week 5: Thursday

Set 1:

11-16 repetitions at 50-60 % of one rep max

Set 2:

9-11 repetitions at 60-70 % of one rep max

Set 3:

7-8 repetitions at 70-80 % of one rep max

Set 4:

6-7 repetitions at 70-80% of one rep max

Set 5:

3-5 repetitions at 75-85 % of one rep max

Week 6: Monday

Set 1:

14-19 repetitions at 55-65 % of one rep max

Set 2:

14-19 repetitions at 55-65 % of one rep max

Set 3:

9-14 repetitions at 65-75 % of one rep max

Set 4:

9-14 repetitions at 65-70 % of one rep max

Week 6: Thursday

Set 1:

11-16 repetitions at 50-60 % of one rep max

Set 2:

9-11 repetitions at 60-70 % of one rep max

Set 3:

7-8 repetitions at 70-80 % of one rep max

Set 4:

6-7 repetitions at 70-80% of one rep max

Set 5:

3-5 repetitions at 75-85 % of one rep max

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