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    SSPT 6 Week + 11 Week Deadlift Cycles (1x, 2x, 3x Weekly)

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    abextek
    chemistry training

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    SSPT 6 Week + 11 Week Deadlift Cycles (1x, 2x, 3x Weekly)

    Uploaded by

    abextek
    3 views13 pages
    chemistry training

    Original Title

    SSPT 6 Week + 11 Week Deadlift Cycles (1x, 2x, 3x Weekly) - LiftVault.com

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    chemistry training

    Copyright:

    © All Rights Reserved
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    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    3 views13 pages

    SSPT 6 Week + 11 Week Deadlift Cycles (1x, 2x, 3x Weekly)

    Uploaded by

    abextek
    chemistry training

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 13

    SSPT / Matt Gary

    Go to File --> Make a Copy for a personal copy. Thanks - Lift Vault. (help doc)

    For best results, please read Matt Gary's article.


    This spreadsheet is an honest interpretation of Matt's article, but it is
    not associated with Matt or Maryland Powerlifting.

    Next, follow the instructions on the Input tab.


    1. Enter your 1RM --> Lift 1RM
    Deadlift 475

    2. Select rounding value --> Rounding 5


    2.5 = kg, 5 = lb
    and core exercise and rotate them every three to
    four weeks.

    The source arSticle of these training cycles had this to say about deadlift assistant exercises:When using the once/week

    Another article by Matt Gary offered this advice re: deadlift accessories:After performing the singles focus on assistance
    Perform upper back, posterior chain, and/or ab work after your main deadlift work.

    Day 1 Week
    Intensit Loa1
    Exercise MovemenSets Reps y d Rest
    Deadlift 15 1 65% ### 15-45 seconds/set

    Day 1 Week
    Intensit Loa2
    Exercise MovemenSets Reps y d Rest
    Deadlift 15 1 70% ### 45-60 seconds/set

    Day 1 Week
    Intensit Loa3
    Exercise MovemenSets Reps y d Rest
    Deadlift 12 1 75% ### 45-60 seconds/set

    Day 1 Week
    Intensit Loa4
    Exercise MovemenSets Reps y d Rest
    Deadlift 10 1 80% ### 60-90 seconds/set

    Day 1 Week
    Intensit Loa5
    Exercise MovemenSets Reps y d Rest
    Deadlift 8 1 82.5% ### 60-90 seconds/set

    Day 1 Week
    Intensit Loa6
    Exercise MovemenSets Reps y d Rest
    Deadlift 6 1 85% ### 60-90 seconds/set

    Day 1 Week
    Intensit Loa7
    Exercise MovemenSets Reps y d Rest
    Deadlift 6 1 87.5% ### 60-90 seconds/set

    Day 1 Week
    Intensit Loa8
    Exercise MovemenSets Reps y d Rest
    Deadlift 5 1 90.0% ### as needed

    Day 1 Week
    Intensit Loa9
    Exercise MovemenSets Reps y d Rest
    Deadlift 4 1 92.5% ### as needed

    Day 1 Week 10
    Intensit Loa
    Exercise MovemenSets Reps y d Rest
    Deadlift 1 1 90.0% ### as needed
    Deadlift 1 1 95.0% ### as needed
    Deadlift 1 1 90.0% ### as needed

    Week 11 - Competition or Testing


    Perform upper back, posterior chain, and/or ab work after your main deadlift work.

    Day 1 Week
    Intensit Loa1
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 12 1 70% ### 45-60 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 12 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa2
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 75% ### 45-60 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa3
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Deadlift 10 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa4
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Deadlift 8 1 73% ### 45-60 sec

    Day 1 Week
    Intensit Loa5
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 85% ### 60-90 sec

    Day 2
    Intensit Loa
    Exercise MovemenSets Reps y d Rest
    Deadlift 8 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa6
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 85% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Deadlift 6 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa7
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 5 1 90% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Deadlift 6 1 80% ### 60-90 sec

    Day 1 Week
    Intensit Loa8
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 90% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Deadlift 5 1 80% ### 60-90 sec

    Day 1 Week
    Intensit Loa9
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 4 1 93% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Rest

    Day 1 Week
    Intensit 10
    Loa
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 2 1 95% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest
    Rest

    Week 11 - Competition or 1RM


    Perform upper back, posterior chain, and/or ab work after your main deadlift work.

    Day 1 Week
    Intensit Loa1
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 75% ### 45-60 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa2
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 75% ### 45-60 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa3
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 10 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 75% ### 45-60 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 70% ### 45-60 sec

    Day 1 Week 4
    Intensit Loa
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 12 1 80% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 75% ### 45-60 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa5
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 85% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 7 1 80% ### 60-90 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa6
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 85% ### 60-90 sec

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 7 1 80% ### 60-90 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa7
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 5 1 90% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 5 1 83% ### 60-90 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 8 1 78% ### 45-60 sec

    Day 1 Week
    Intensit Loa8
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 3 1 93% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 6 1 83% ### 60-90 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 9 1 78% ### 45-60 sec

    Day 1 Week
    Intensit Loa9
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 5 1 93% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Deadlift 7 1 83% ### 60-90 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Rest 1 70% ### 45-60 sec

    Day 1 Week
    Intensit 10
    Loa
    Exercise MovemenSets Reps y d Rest per set
    Deadlift 3 1 95% ### as long as needed

    Day 2 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Rest 1 70% ### 45-60 sec

    Day 3 Intensit Loa


    Exercise MovemenSets Reps y d Rest per set
    Rest 1 70% ### 45-60 sec
    Week 11 - Competition or Test
    Perform upper back, posterior chain, and/or ab work after your main deadlift work.

    Day 1 Week
    Intensit Loa1
    Exercise MovemenSets Reps y d Rest
    Deadlift 15 1 65% ### 15-45 sec

    Day 1 Week
    Intensit Loa2
    Exercise MovemenSets Reps y d Rest
    Deadlift 12 1 70% ### 45-60 sec

    Day 1 Week
    Intensit Loa3
    Exercise MovemenSets Reps y d Rest
    Deadlift 10 1 75% ### 45-60 sec

    Day 1 Week
    Intensit Loa4
    Exercise MovemenSets Reps y d Rest
    Deadlift 8 1 80% ### 60-90 sec

    Day 1 Week
    Intensit Loa5
    Exercise MovemenSets Reps y d Rest
    Deadlift 6 1 85.0% ### 60-90 sec

    Week 6 - Competition or Testing

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