Who is this program for? There is nothing more raw or powerful than loading some heavy ass weight on a bar and doing the simplest possible thing you can do - LIFT! When was the last time you pulled a deadlift PR? Do you feel like your strength in all of your lifts has been increasing, but your deadlift just won’t budge? Do those big milestone numbers like 225, 315, or 405lbs always seem just out of reach? Then this is the program for YOU. It’s time to double down. Over the next 4-weeks, this training plan will take you through a rigorous deadlift protocol designed to set a new PR when you retest at the end of the program.You will still squat, bench press, and hit accessory movements, but at the end of the day, this program is all about building a big pull. How to read the program Each training day has prescribed movements as well as rep and set schemes (all following the notation of SETS x REPS). Be mindful as these vary from week to week - as seen below, Deadlifts on Day 1 are prescribed at 7 sets of 5 repetitions at 75% of your training max (more on this later) on Week 1, however Week 2 prescribes 8 sets of 4 repetitions at 78%. For each day, read down the column corresponding to the week you’re on in the cycle and complete the recommended percentage and within your week column. For example, on Day 1 Week 2, I would complete 3x3 squat @70%, 8x4 deadlift @78%, 3x5 bench @ 78% and 3x10 lat pull downs at a weight you can handle for ~12 reps. How to pick your training max Read this section carefully, and then read it again. This is probably the single most important question here - picking an unrealistic training max that is too heavy will be the surest way to halt your progress. This program incorporates the use of percentages, all of which are to be calculated off of your training max. Your training max should be a weight you can hit for a heavy single on any day of the week without a doubt. This is not some all time 1-rep max that you hit months ago but haven’t touched since. This weight should be challenging, but something that you could hit for two reps on a great day. This provides some autoregulation that means you will still be able to complete the required work on the worst of days (you’re sick, tired, stressed out, etc.), while still able to push for new PRs on your AMRAP sets on Day 3 of each week. This training plan is 3x per week, but I usually train [4/5/6] days per week. Can I still lift this many days? This program is built around three training sessions per week performed on non-consecutive days. These sessions should be heavy and taxing. Remember, the #1 goal during this program is to build a bigger deadlift. Doing more than is prescribed will take away from your ability to recover from the work that will ultimately support your end-goal. We strongly recommend that everyone running this program stick to the 3 training sessions per week layout for the entire 4-week duration of the plan. If after 4 weeks you feel full of energy, you can reintroduce additional weekly training sessions. STRONGSTRONGFRIENDS.COM MEGSQUATS.COM I’ve only been deadlifting for a few weeks - is it okay for me to run this program? We strongly recommend that lifters running this program have been deadlifting consistently for 3+ months. This volume requirement of this training plan is very demanding. Performing 14 sets of deadlifts in a week above 80% (in addition to assistance work) is incredibly challenging, and maintaining good form is absolutely crucial to your success. The required degree of technical proficiency is rarely found in lifters who have been deadlifting for fewer than 3 months. Finally, this program uses progressive overload based on percentages of your training max. Lifters who have been deadlifting consistently for fewer than 3 months tend not to have an accurate training max, which would limit their progress over the next four weeks. If you’re a new lifter, and still looking for a program, check out our free Brogram on strongstrongfriends.com. Why is week 4 so easy? Week 4 is a planned taper. After 3 ramping weeks of intensity and volume to create an overreaching effect, we use week 4 as an opportunity to reduce total training tonnage, increase our recovery through supercompensation, and prepare ourselves for a heavy 1-rep max deadlift attempt on Week 3, Day 3. How would I go about adding cardio to this type of split? Cardio can be added at the end of your training sessions as desired. As this plan is very challenging, We recommend low intensity steady state cardio as opposed to other, more taxing variants. We also recommend that lifters wait until the second week to begin adding in cardio, as this will allow them more time to adjust to the demands of the program. Can this program be performed on a cut / bulk? For best results, this program should be run while eating at a caloric surplus or maintenance. What is a 10RM or 12RM? Your 10RM and 12RM stand for your 10-rep max and 12-rep max, which represents a weight you could challengingly complete for 10- and 12-repetitions, respectively. When selecting weights, it is advised to err on the conservative side if in doubt. It is more valuable to pick a weight that you can hit for 10 reps today (even if you may feel like you have one repetition left in the tank upon completion) rather than an all-time PR that may be out of reach at this point in time. STRONGSTRONGFRIENDS.COM MEGSQUATS.COM Day 1 Squat Deadlift Bench Lat Pull Downs Day 2 Squat Bench RDL Ab Roll Outs 3x3 7x5 8x4 10x3 3x5 3x10 3x5 4x4 5x3 4x6 5x6 6x6 4x6 4x8 4x10 3x10 Top set: Day 3 Deadlift Good Mornings DB Rows Planks 1x6 2x4 3x3 4x6 4x8 4x10 3x10 3 rounds Week 1 70% 75% Cycle 1 Week 2 70% Week 3 70% 78% 75% 12RM 78% 12RM 81% 80% 12RM Week 4 5x2 50% Deadlift 3x1 90% Bench 3x2 60% Squat 3x1 50% Bench 3x2 50% Deadlift 3x1 60% Squat 80% 85% 88% 80% 80% 80% 10RM 10RM -- -- 10RM -- 1x5+ 87% 78% 1x3+ 92% 1x2+ 94% RETEST DAY Deadlift 83% WORK UP TO A NEW 1RM 85% 10RM 10RM 12RM 30s 12RM 45s 10RM 12RM 60s STRONGSTRONGFRIENDS.COM MEGSQUATS.COM RELEASE OF LIABILITY, ASSUMPTION OF RISK, AND INDEMNIFICATION AGREEMENT 1. ACTIVITY AND ASSOCIATED RISKS: I, the undersigned, have chosen to participate in a STRONG STRONG FRIENDS Strength/Fitness Program (“the Program”), which is provided by STRONG STRONG FRIENDS LLC (“SSF”), and I understand and acknowledge that: a. the Program is a physical activity, and I may be exposed to dangers and inherent risks (that cannot be eliminated regardless of the care taken to avoid injuries) including but not limited to overexertion, minor injuries such as scrapes, bruises, sprains and strains, more serious injuries such as joint, muscle and bone injuries, concussions and other head injuries, and catastrophic injuries and conditions such as heart attacks and other injuries or conditions which could be fatal; b. that I am in good health and physically fit to enter into a training program which involves the use of weights, dumbbells, barbells and other strength training equipment; c. the Program or any correspondence with SSF is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your fitness to participate in a physical activity. In consideration of the permission to participate in the Program, I agree to the terms below: 2. ASSUMPTION OF THE RISKS: I hereby freely assume the above-mentioned risks as well as other risks not listed that are part of the Program, and any harm, injury or loss that may occur to me as a result of my participation in the Program. I also understand that any equipment used is used at my own risk. 3. RELEASE OF LIABILITY: I hereby release SSF, its employees, agents, officers, and contractors FROM ALL LIABILITIES, CAUSES OF ACTION, CLAIMS AND DEMANDS that arise in any way from any injury, death, loss or harm that occur to me during the Program or in any way related to the Program. 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