By ClINT SMITh
Exercise Weak Point Emphasis Elevated Deadlifts (Standing on Block) Bottom of lift. Lower back.
Stifflegs Hamstrings/Lower back
Block/Rack Pulls
Lockout and/or sticking point. Adjust the height to match a specific sticking point.
Double-Overhand Grip Grip Strength
Romanian Deadlifts Hamstrings/Middle of Lift
Narrow Stance Squats Quads
Reverse Band Deadlift Lockout and Bar Speed
Chain Deadlifts Lockout
The Template
The training template below is based off of training the deadlift one time per week. All percentages are based off of your one-rep, full range max. Just take a guess at what your one-rep max is when you begin the program. It doesn’t matter what your best-ever attempt was, unless that is what you are capable of lifting, when you begin the program. Be honest with yourself when you estimate this. Over-assuming your max will easily screw up this entire cycle. It wouldn’t be a bad idea to just low-ball your max a little bit. You will still get stronger, and you may actually be fresher going into the final weeks of the program—which could lead to a great max session at the end.
Each week you will work to your projected full range weight. The set/rep scheme for your warm ups to get to the projected set is not an exact science. As a general rule, do sets of five for your first couple of sets and then transition to doubles. If you feel like you need more work, or more of a warm up, you could do an extra set of five or work more triples on your warm ups instead of doubles. Use your judgment. After the full range work, roll directly into the selected second movement for the prescribed number of sets and reps. It is intended to alternate the two second movements every week.
Week Full Range DL Percentage Rack Pulls Percentage SLDL Percentage
1 2x2 75% 3x3 85% --
2 2x2 80% -- -- 3x8 50%
3 1X2 85% 2x3 93% --
4 1X2 90% -- -- 3x5 55%
5 5x3 80% 3x3 100% --
6 2x2 85% -- -- 3x5 60%
7 1X2 92% 2X3 110% --
8 1X2 97% -- -- 3x3 70%
9 -- -- -- -- --
10 Max
Assistance
It would be a good idea to add in one or two exercises at the end of your session that focus on lagging muscle groups. Use higher reps and try to pump a lot of blood around. My reps are typically 8-20 on the assistance movements. Shrugs, Rows, Pulldowns, GHR, Abs, and Forearm work are all great choices.
My Personalized Routine
The following was my approach the last time I implemented this training cycle.
• I chose to work my raw sumo DL with a mixed hook grip and increase the weight to improve my technique and pain tolerance with the new grip.
• I included rack pulls and double overhand Stifflegged Deadlifts (SLDL) as my second movements in order to work three other weak points that I have targeted:
• Grip: Double overhand SLDL will emphasize this. I also do the rack pulls with a mixed grip to build grip strength.
• Erectors: The stifflegs tax my erectors, which also carry over well to the squat.
• Lockout: I usually get stuck right at the top of my missed deadlift attempts, which is when my grip fades.
Assistance
My assistance will be shrugs almost every week. This will also work my grip. I am going to alternate high and low rep days for shrugs. I will also rotate in double-overhand shrugs for some more grip work. When I feel like it, I will throw in some rowing.
Closing
I hope that you find this routine helpful. Even if you don’t actually do it, I think that the article has shown the factors I consider when I set up my training programs. A sound training program starts with someone evaluating his weaknesses and developing a sound plan to strengthen them. If you have any questions regarding this article or the training program, please feel free to contact me at http://asp.elitefts.net/qa/
default.asp?a=ask.
This program is a variation of a training protocol that I adopt when I know I have a crazy period coming up—when my ability to train “balls to the wall” will be limited by other demands on my time. The program is a hybrid of the programming methodologies of two of the genuine “Rock Gods” in this area: Jim Wendler and Dan Johns. While the title implies it is for “Older Gentlemen,” it can be done by anyone who finds himself starved for time over a short period.
This program is designed to keep you strong and moderately fit during periods where you know other things are going to get in the way. I last following a similar program when I was working full-time in the corporate world, studying for a Diploma of Fitness, running a nutrition and personal training business on the side, and coaching my son’s basketball team. The good part about this was that it kept the mind active. The downside, of course, was that it left very little time to train. Hence, this program—which involves lifting two days per week, high intensity cardio one day per week, and an extended walk with the significant other once a week (for a couple of weeks there, this walk was pretty much the only time we saw each other – a problem that has now been rectified).
The program is built around four principles:
• Lifting some heavy weights with minimal repetitions twice per week;
• Getting in some heavy duty cardio when time permits;
• Getting in and out of the gym as quickly as you can; and
• Doing all of the mobility and flexibility work us “older gentlemen” require at home (in front of the television, and hopefully watching a sporting event of some description).
Without further ado, here is the twelve-week program broken down into three cycles of four weeks each.
WEEKS 1-4
Tuesday (lower Body Day)
• Dynamic Warm Up: Don’t spend too long on this. Get moving, get the blood flowing, warm up the areas you’ll be working, and get on with the lifting.
• Deadlifts: Two to three warm up sets followed by eight singles at something over 90% of your one-repetition maximum. (We don’t have much time to get this done so keep the rest between sets low).
• Hyperextensions: Three sets of ten to strengthen the posterior chain (You can add weight to do these at your discretion, just make sure the repetitions are quality reps—move through the range of motion. Don’t sprint).