Wednesday, February 2, 2011

Vince Anello Deadlift Cycle

Week 1:
Deadlift – 255x10, 305x5, 405x2, 455x1, 510x1.
Partial Deadlift (from knee) – 455x5, 510x3, 560x2.

Week 2.
Deadlift – 255x10, 305x5, 355x3, 405x2, 455x1x5. The final group of five singles is performed with only one minute of rest between sets. Time this and be honest with yourself.

Week 3.
Deadlift – 275x10, 325x5, 375x3, 425x2, 475x1, 530x1.
Partials From Knee – 475x5, 530x3, 580x2.

Week 4.
275x10, 324x5, 375x3, 425x2, 475x1x5. Again, one minute timed rest between these five singles.

Week 5.
295x10, 345x5, 395x3, 445x2, 495x1, 550x1.
Partials From Knee – 495x5.

Week 6.
295x10, 345x5, 395x3, 445x2, 495x1x5. One minute rest between singles.

Week 7.
315x10, 365x5, 415x3, 465x2, 570x1.
Partials From Knee – 515x5, 570x3, 620x2.

Week 8.
315x10, 365x5, 415x3, 465x2, 515x1x5. One minute rest between singles.

Week 9.
335x10, 385x5, 435x3, 485x2, 535x1, 590x1.
Partials From Knee – 535x5, 590x3, 640x2.

Week 10.
335x10, 385x5, 435x3, 485x2, 535x1x5. One minute rest between singles.

Week 11.
335x10, 405x5, 455x3, 505x2, 555x1, 610x1, 660x1.
Partials From Knee – 555x1, 610x1, 660x1.

Week 12.
Perform Squat and Deadlift on the same day, dropping the partial squats.
Deadlift – 335x10, 405x5, 455x3, 505x2, 555x1x5. One minute rest between singles.

Week 13.
355x10, 405x5, 455x1, 515x1, 555x1, 590x1.

Week 14.
Meet day. Warmup – 355x10, 405x5, 515x1, 555x1.
Opener – 590.
Second Attempt – 630.
Third Attempt – 650