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    Mag Ort Deadlift Chart1

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    Conrad Kozuch
    This document outlines a 12-week deadlift routine with projected maximum weights of 455 pounds or 206.4 kilograms. It involves performing warm-up sets followed by working sets at prescribed weights over multiple weeks, with rest weeks interspersed where only upper back exercises are performed without deadlifts. The goal is to work up to the maximum weights while hitting the targeted repetition ranges each week before progressing to the next.

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    Mag Ort Deadlift Chart1

    Uploaded by

    Conrad Kozuch
    1K views1 page
    This document outlines a 12-week deadlift routine with projected maximum weights of 455 pounds or 206.4 kilograms. It involves performing warm-up sets followed by working sets at prescribed weights over multiple weeks, with rest weeks interspersed where only upper back exercises are performed without deadlifts. The goal is to work up to the maximum weights while hitting the targeted repetition ranges each week before progressing to the next.

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    This document outlines a 12-week deadlift routine with projected maximum weights of 455 pounds or 206.4 kilograms. It involves performing warm-up sets followed by working sets at prescribed weights over multiple weeks, with rest weeks interspersed where only upper back exercises are performed without deadlifts. The goal is to work up to the maximum weights while hitting the targeted repetition ranges each week before progressing to the next.

    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

    Mag Ort Deadlift Chart1

    Uploaded by

    Conrad Kozuch
    This document outlines a 12-week deadlift routine with projected maximum weights of 455 pounds or 206.4 kilograms. It involves performing warm-up sets followed by working sets at prescribed weights over multiple weeks, with rest weeks interspersed where only upper back exercises are performed without deadlifts. The goal is to work up to the maximum weights while hitting the targeted repetition ranges each week before progressing to the next.

    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
    of 1

    Magnusson/ Ortmayer Routine

    Projected Max (lbs) Projected Max (kg) = 455 206.4

    Sets Week 1 Warm Up 4 2 1 If you hit all reps on Week 1 continue to Week 2, if not redo Week 1. Week 2 Warm Up 4 1 1 1 If you hit all reps on Week 2 continue to Week 3, if not redo Week 2. Week 3 Warm Up 4 1 1 1 Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 5 continue to Week 6, if not redo Week 5. Week 6 Warm Up 4 1 1 1 If you hit all reps on Week 6 continue to Week 7, if not redo Week 6. Week 7 Warm Up 4 1 1 1 Rest Week. No deadlifts, upper back only. Warm Up 4 1 1 1 If you hit all reps on Week 9 continue to Week 10, if not redo Week 9. Week 10 Warm Up 4 1 1 1 If you hit all reps on Week 10 continue to Week 11, if not redo Week 10. Week 11 Warm Up 4 1 1 1 Rest Week or Test Max

    Reps

    Weight (lbs)

    Weight (kg)

    4 2 8+

    320 365 320

    145 165 145

    4 2 2 8+

    320 365 410 320

    145 165 185 145

    4 2 2 8+

    330 375 420 330

    150 170 190 150

    Week 4 Week 5

    4 2 2 8+

    330 375 420 330

    150 170 190 150

    4 2 2 8+

    340 385 430 340

    155 175 195 155

    4 2 2 8+

    350 395 440 350

    160 180 200 160

    Week 8 Week 9

    4 2 2 8+

    350 395 440 350

    160 180 200 160

    4 2 2 8+

    360 410 450 360

    165 185 205 165

    4 2 2 8+

    370 420 465 370

    170 190 210 170

    Week 12

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