KEN UFFORD DEADLIFT ROUTINE

Powerlifting USA, May 1997

**written for a lifter whose max is 575 and wants to achieve a max of 600.
**for different strength levels, if your max is 400 and starting lift for the routine is 500, mulitply poundages by 0.8; if your max 600, mulitiply the poundages by 1.2
(ex. your max divided by 575 equal your percentage that you use to multiply your poundages)

WEEK 1

135/5; 225/5; 315/3; 405/1; 450/1;440/5; 440/4

WEEK 2

135/5; 225/5; 315/3; 365/2; 415/1; 460/5; 460/4

WEEK 3

no deadlifts; Hang Cleans 5*3; Good Mornings 5*5

WEEK 4

135/5; 225/5; 315/3; 405/2; 450/1; 490/5; 490/4

WEEK 5

135/5; 225/5; 315/4; 405/2; 455/1; 490/5; 490/4

WEEK 6

No deadlifts. Do only the assistance work

WEEK 7

135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3

WEEK 8

135/5; 225/5; 315/4; 405/3; 475/2; 520/4; 520/3

WEEK 9

No Deadlifts. Do the assistance work

WEEK 10

135/5; 225/5; 315/4; 405/3; 455/2; 505/3; 550/3; 550/2

Wear full lifting gear

WEEK 11

135/5; 225/5; 315/4; 405/3; 455/2; 515/1; 565/2; 565/1

Wear full lifting gear

WEEK 12

REST

MEET WARMUP

225/1; 315/1; 405/1; 495/1

ATTEMPTS

OPENER: 550
2ND:590
3RD:600-610

**Wear a belt only at 405 and above(weeks 1-6)
**Wear a belt and suit bottoms above 405(weeks(6-12)

Assistance Work

Reverse Hyperextension 3*8-15
Seated Rows 3*8-12
Seated Calves 3*15
Crunches 3 sets