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    Brad Gillingham Squat and Dead Lift Program

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    Glenn Johnston
    The document outlines Brad Gillingham's 16-week squat and deadlift program. It includes projected max lifts of 400 lbs for squat and deadlift. The squat program consists of 5x5 or 8x2 sets at increasing percentages of his max over 16 weeks, while the deadlift program uses 6x1 sets at increasing percentages and includes use of a belt on alternating weeks. Assistance work for deadlifts includes front squats and Romanian deadlifts.

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    Brad Gillingham Squat and Dead Lift Program

    Uploaded by

    Glenn Johnston
    1K views1 page
    The document outlines Brad Gillingham's 16-week squat and deadlift program. It includes projected max lifts of 400 lbs for squat and deadlift. The squat program consists of 5x5 or 8x2 sets at increasing percentages of his max over 16 weeks, while the deadlift program uses 6x1 sets at increasing percentages and includes use of a belt on alternating weeks. Assistance work for deadlifts includes front squats and Romanian deadlifts.

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    The document outlines Brad Gillingham's 16-week squat and deadlift program. It includes projected max lifts of 400 lbs for squat and deadlift. The squat program consists of 5x5 or 8x2 sets at increasing percentages of his max over 16 weeks, while the deadlift program uses 6x1 sets at increasing percentages and includes use of a belt on alternating weeks. Assistance work for deadlifts includes front squats and Romanian deadlifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    1K views1 page

    Brad Gillingham Squat and Dead Lift Program

    Uploaded by

    Glenn Johnston
    The document outlines Brad Gillingham's 16-week squat and deadlift program. It includes projected max lifts of 400 lbs for squat and deadlift. The squat program consists of 5x5 or 8x2 sets at increasing percentages of his max over 16 weeks, while the deadlift program uses 6x1 sets at increasing percentages and includes use of a belt on alternating weeks. Assistance work for deadlifts includes front squats and Romanian deadlifts.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
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    Brad Gillingham Squat and Deadlift Program

    Projected Max. Squat Deadlift 400 400 (Plug in projected max into boxes) *Squat is max with no gear and no belt *Deadlift is max with full gear.

    Squat
    *5x5 sets are done in 20-30 minutes *8x2 sets are done High Bar with close stance in 10-15 minutes. Week Weight Sets Percentage Gear 1 210 5x5 52.50% None/No Belt 2 230 5x5 57.50% None/No Belt 3 250 5x5 62.50% None/No Belt 4 240 8x2 60.00% None/No Belt 5 260 5x5 65.00% None/No Belt 6 280 5x5 70.00% None/No Belt 7 240 8x2 60.00% None/No Belt 8 300 5x5 75.00% None/No Belt 9 240 8x2 60.00% None/No Belt 10 270 5x5 67.50% None/No Belt 11 290 5x5 72.50% None/No Belt 12 240 8x2 60.00% None/No Belt 13 310 5x5 77.50% None/No Belt 14 240 8x2 60.00% None/No Belt 15 3x1 Full Gear Full Gear 16 240 8x2 60.00% None/No Belt

    Deadlift
    Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Weight 240 270 300 330 240 270 300 330 Sets Rack 7 6x1 Rack 6 6x1 Rack 5 6x1 Rack 4 6x1 Rack 7 6x1 Rack 6 6x1 Rack 5 6x1 Rack 4 6x1 Percentage 60.00% 67.50% 75.00% 82.50% 60.00% 67.50% 75.00% 82.50% Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt

    *Deadlift Assistance work is Front Squats and RDL's. Front Squats are done before Deadlift. RDL's are done afterwards. I warm-up with Hang or Power Cleans. Rack 7 Rack 6 Rack 5 Rack 4 Just above knee Just below knee 3 Inches below knee 5 Inches below knee Work up to a single and record max in training log. Try to better PR's each time through program. A good hint is to not go overboard in breaking PR's.

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