Monday Tuesday Wednesday Thursday

5 6 7 1

Lunges, Rotator Cuff, Lat, Lunges,

CopPlank, SL HT, CopPlank, SL HT,
Box Jumps Plyo Push ups Box Jumps

Squat 3 OHP Off Squat 1

Deadlift Deadlift
Bench
Candito Candito

Lower Body Lower Body

Upper Body
Hypertroph Hypertrophy Hypertroph
y y
 Friday Saturday Sunday

2 3 4

Rotator Cuff, Lat, Lunges,

CopPlank, SL HT,
Plyo Push ups Box Jumps

Bench Squat 2 Off

OHP Lower Body

Weak
Points

Upper Body
Hypertrophy
Abs/Core
 Lower Upper

Monday Tuesday Wednesday Tuesday

Plyometric Plyo push ups Vertical Jump SA.DB C&J

Strength Bench Squat OHP

OHP Comp. Deadlift Bench

Pull Ups SL DL to HF Pull Ups

SS2 Chest Supp. RAdductor Plank Cable Row

SS2 DB Shrug 3s p Calfs SS2 Close Grip Lat

SS1 Cable Chest Raise SS2 Incline DB Bicep Curl

SS1 Half Kneeling One Arm Cable Row SS3 Pinwheel Curl

SS3 DB Overhead Tricep Extension

 Friday Saturday Sunday

Squat Squat

P. Beltless Deadlift Walking Lunge

SL Hip Thrust Abs

Adductor Plank Arms

Calfs

line DB Bicep Curl

Overhead Tricep Extension

 TIM SWORDS' SQUAT PROGRAM: ____
BS MAX FS MAX
tim swords squat
program 145 110

WEEK 1 SQUAT WARM UP BASIC WEIGHT

sets/reps % wt used sets/reps
1x6 60% 66
day 1 Front 2x6
1x6 65% 72
1x2 70% 77
day 2 Front 3x6
1x2 75% 83
1x2 60% 87
day 3 Back 2x6
1x2 65% 95

WEEK 2 SQUAT WARM UP BASIC WEIGHT

1x2 70% 77
day 1 Front 4x6
1x2 75% 83
1x2 75% 109
day 2 Back 2x3
1x2 80% 116
1x2 70% 77
day 3 Front 5x3
1x2 75% 83

WEEK 3 SQUAT WARM UP BASIC WEIGHT

1x3 60% 66
day 1 Front 3x6
1x3 65% 72
1x6 70% 77
day 2 Front 6x3
1x6 75% 83
1x3 60% 87
day 3 Back 3x6
1x3 65% 95

WEEK 4 SQUAT WARM UP BASIC WEIGHT

1x5 70% 77
day 1 Front 5x3
1x5 75% 83
1x4 65% 95
day 2 Back 4x3
1x4 70% 102
1x4 75% 83
day 3 Front 4x3
1x4 85% 94

WEEK 5 SQUAT WARM UP BASIC WEIGHT

1x2 60% 66
day 1 Front 2x6
1x2 70% 77
1x3 75% 83
day 2 Front 3x2
day 2 Front 3x2
1x3 85% 94
1x3 75% 109
day 3 Back 2x2
1x3 85% 124

WEEK 6 SQUAT WARM UP BASIC WEIGHT

1x5 80% 88
day 1 Front 2x1
1x2 90% 99
1x5 60% 66
day 2 Front 3x3
1x3 70% 77
1x5 75% 83 1x1
day 3 Front
1x3 85% 94 1x1+

WEEK 7 SQUAT WARM UP BASIC WEIGHT

1x3 70% 102
day 1 Back 3x2
1x3 80% 116
1x5 60% 66
day 2 Front 2x6
1x5 65% 72
1x2 70% 102
day 3 Back MAX
1x2 80% 116
GRAM: __________ - __________

BASIC WEIGHT NOTES

% wt used

70% 77

80% 88

70% 102

BASIC WEIGHT NOTES

80% 88

85% 124

80% 88

BASIC WEIGHT NOTES

70% 77

80% 88

70% 102

BASIC WEIGHT NOTES

85% 94

75% 109

90% 99

BASIC WEIGHT NOTES

75% 83

95% 105
 95% 105

95% 138

BASIC WEIGHT NOTES

100% 110

75% 83
95% 105
105% 116

BASIC WEIGHT NOTES

85% 124

70% 77

MAX
 Rounding 2.5

One Rep Max Calcul

Training Maxes (90% 1RM) 1RM Input Estimated 1RM
Bench 102.583 114.0 BENCH
Squat 130.196 144.7 Squat
OH Press 71.7685 79.7 OH Press
Deadlift 172.044 191.2 Deadlift

Accumulation Phase Intensification Phase

Weight Reps
Bench 62.5 10 Bench
62.5 10
62.5 10
62.5 10
2-3 reps shy of failure 62.5 10+ 1-2 reps shy of failure
OH Press 40 5x10 OH Press
Squat 80 10 Squat
80 10
10 Rep Wave

80 10
80 10
2-3 reps shy of failure 80 10+ 1-2 reps shy of failure
Deadlift 95 5x10 Deadlift
OH Press 45 10 OH Press
45 10
45 10
45 10
2-3 reps shy of failure 45 10+ 1-2 reps shy of failure
Bench 57.5 5x10 Bench
Deadlift 105 10 Deadlift
105 10
105 10
105 10
2-3 reps shy of failure 105 10+ 1-2 reps shy of failure
Squat 72.5 5x10 Squat

New Training Max Calculator Rep Standard AMAP Reps

Bench 112.583 10 14
 Squat 130.196 10 10
OH Press 76.7685 10 12
Deadlift 172.044 10 10

Accumulation Phase Intensification Phase

Weight Reps
Bench 75 8 Bench
75 8
75 8
75 8
2-3 reps shy of failure 75 8+ 1-2 reps shy of failure
OH Press 42.5 5x10 OH Press
Squat 85 8 Squat
85 8
85 8
8 Rep Wave

85 8
2-3 reps shy of failure 85 8+ 1-2 reps shy of failure
Deadlift 95 5x10 Deadlift
OH Press 50 8 OH Press
50 8
50 8
50 8
2-3 reps shy of failure 50 8+ 1-2 reps shy of failure
Bench 62.5 5x10 Bench
Deadlift 112.5 8 Deadlift
112.5 8
112.5 8
112.5 8
2-3 reps shy of failure 112.5 8+ 1-2 reps shy of failure
Squat 72.5 5x10 Squat

New Training Max Calculator Rep Standard AMAP Reps

Bench 117.583 8 10
Squat 130.196 8 8
OH Press 74.2685 8 7
Deadlift 169.544 8 7

Accumulation Phase Intensification Phase

Weight Reps
Bench 82.5 5 Bench
82.5 5
 82.5 5
82.5 5
82.5 5
2-3 reps shy of failure 82.5 5+ 1-2 reps shy of failure
OH Press 45 5x10 OH Press
Squat 92.5 5 Squat
92.5 5
92.5 5
92.5 5
5 Rep Wave

92.5 5
2-3 reps shy of failure 92.5 5+ 1-2 reps shy of failure
Deadlift 110 5x10 Deadlift
OH Press 52.5 5 OH Press
52.5 5
52.5 5
52.5 5
52.5 5
2-3 reps shy of failure 52.5 5+ 1-2 reps shy of failure
Bench 77.5 5x10 Bench
Deadlift 120 5 Deadlift
120 5
120 5
120 5
120 5
2-3 reps shy of failure 120 5+ 1-2 reps shy of failure
Squat 85 5x10 Squat

New Training Max Calculator Rep Standard AMAP Reps

Bench 122.583 5 7
Squat 130.196 5 5
OH Press 84.2685 5 9
Deadlift 169.544 5 5

Accumulation Phase Intensification Phase

Weight Reps
Bench 92.5 3 Bench
92.5 3
92.5 3
92.5 3
92.5 3
92.5 3
 2-3 reps shy of failure 92.5 3+ 1-2 reps shy of failure
OH Press 55 5x10 OH Press
Squat 100 3 Squat
100 3
100 3
100 3
100 3
3 Rep Wave

100 3
2-3 reps shy of failure 100 3+ 1-2 reps shy of failure
Deadlift 110 5x10 Deadlift
OH Press 65 3 OH Press
65 3
65 3
65 3
65 3
65 3
2-3 reps shy of failure 65 3+ 1-2 reps shy of failure
Bench 80 5x10 Bench
Deadlift 127.5 3 Deadlift
127.5 3
127.5 3
127.5 3
127.5 3
127.5 3
2-3 reps shy of failure 127.5 3+ 1-2 reps shy of failure
Squat 85 5x10 OH Press
 One Rep Max Calculator Accessory Bench Squat OHP
stimated 1RM Weight Used Reps Achieved Cable Rows Cossack SquatSA Cable Pull
114.0 95 6 Pull Down Adductor PlanPull Ups
144.7 140 1 3-4x10-12 Facepulls Lunges Chest Supp.Ro
79.7 72.5 3 Rotator Cuff Calf Raises
191.2 185 1 Leg Extensions

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
57.5 5 Bench 52.5 5 Bench 42.5
65 5 62.5 3 52.5
70 10 72.5 1 62.5
70 10 Failure 77.5 AMAP
70 10+
40 5x10 OH Press 40 5x10
72.5 5 Squat 67.5 5 Squat 52.5
82.5 5 80 3 67.5
90 10 92.5 1 80
90 10 Failure 100 10+
90 10+
95 5x10 Deadlift 95 5x10
40 5 OH Press 37.5 5 OH Press 30
45 5 45 3 37.5
50 10 52.5 1 45
50 10 Failure 55 AMAP
50 10+
57.5 5x10 Bench 57.5 5x10
95 5 Deadlift 87.5 5 Deadlift 70
110 5 105 3 87.5
117.5 10 122.5 1 105
117.5 10 Failure 130 AMAP
117.5 10+
72.5 5x10 Squat 65 5x10

% Change in TM
10%
 0%
7%
0%

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
70 3 Bench 57.5 5 Bench 47.5
77.5 3 70 3 57.5
82.5 8 80 2 70
82.5 8 85 1
82.5 8+ Failure 92.5 AMAP
42.5 5x10 OH Press 42.5 5x10
80 3 Squat 67.5 5 Squat 52.5
90 3 80 3 67.5
95 8 92.5 2 80
95 8 100 1
95 8+ Failure 105 AMAP
95 5x10 Deadlift 95 5x10
47.5 3 OH Press 40 5 OH Press 32.5
52.5 3 47.5 3 40
57.5 8 55 2 47.5
57.5 8 60 1
57.5 8+ Failure 62.5 AMAP
62.5 5x10 Bench 62.5 5x10
105 3 Deadlift 87.5 5 Deadlift 70
117.5 3 105 3 87.5
125 8 122.5 2 105
125 8 130 1
125 8+ Failure 140 AMAP
72.5 5x10 Squat 72.5 5x10

% Change in TM
4%
0%
-3%
-1%

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
77.5 2 Bench 60 5 Bench 47.5
87.5 2 72.5 3 60
 92.5 5 82.5 2 72.5
92.5 5 90 1
92.5 5 95 1
92.5 5+ Failure 100 AMAP
45 5x10 OH Press 45 5x10
85 2 Squat 67.5 5 Squat 52.5
95 2 80 3 67.5
102.5 5 92.5 2 80
102.5 5 100 1
102.5 5 105 1
102.5 5+ Failure 112.5 AMAP
110 5x10 Deadlift 110 5x10
50 2 OH Press 37.5 5 OH Press 30
55 2 45 3 37.5
60 5 52.5 2 45
60 5 57.5 1
60 5 60 1
60 5+ Failure 65 AMAP
77.5 5x10 Bench 77.5 5x10
112.5 2 Deadlift 85 5 Deadlift 70
125 2 102.5 3 85
132.5 5 120 2 102.5
132.5 5 127.5 1
132.5 5 137.5 1
132.5 5+ Failure 145 AMAP
85 5x10 Squat 85 5x10

% Change in TM
4%
0%
13%
0%

Intensification Phase Realization Phase Deload Phase

Weight Reps Weight Reps Weight
87.5 1 Bench 75 5 Bench 50
97.5 1 75 3 62.5
102.5 3 87.5 2 75
102.5 3 92.5 1
102.5 3 100 1
102.5 3 105 1
102.5 3+ Failure 112.5 AMAP
55 5x10 OH Press 55 5x10
92.5 1 Squat 67.5 5 Squat 52.5
102.5 1 80 3 67.5
107.5 3 92.5 2 80
107.5 3 100 1
107.5 3 105 1
107.5 3 112.5 1
107.5 3+ Failure 117.5 AMAP
110 5x10 Deadlift 110 5x10
60 1 OH Press 42.5 5 OH Press 35
67.5 1 52.5 3 42.5
70 3 60 2 52.5
70 3 65 1
70 3 67.5 1
70 3 72.5 1
70 3+ Failure 77.5 AMAP
80 5x10 Bench 80 5x10
120 1 Deadlift 85 5 Deadlift 70
132.5 1 102.5 3 85
140 3 120 2 102.5
140 3 127.5 1
140 3 137.5 1
140 3 145 1
140 3+ Failure 155 AMAP
55 5x10 OH Press 55 5x10
 Deadlift
SL Hip Thrust
Back Extension
Leg curl
SL Deadlift

eload Phase
Reps
5
5
5

5
5
5

5
5
5

5
5
5
eload Phase
Reps
5
5
5

5
5
5

5
5
5

5
5
5

eload Phase
Reps
5
5
 5

5
5
5

5
5
5

5
5
5

eload Phase
Reps
5
5
5
5
5
5

5
5
5

5
5
5
ack Extension
 Candito Deadlift Program
Complete the fields in blue, and excel will automatically formulate your workouts, each week is printable.

What date do you want to start the Program?

Date August 26, 2019

What are your maxes for the following lifts?

Close Variation Deadlift* 162.5
5 RM Goal Distant Variation Deadlift 160
10 RM DL Goal (Optional) 160
Deadlift Goal Max 190

Choose Your Preferred Accessory Exercises

Close Variation Deadlift Paused Beltless Sumo Deadlift
Distant Variation Deadlift Narrow Sumo Deadlift
Phase #1 Barbell Accessory Sumo SLDL
Phase #3 Barbelll Accessory Sumo SLDL

* Requires doing day 1 first, then going back and writing what your estimated initial max is.
(So Day 1 Single PLUS the weight left in the tank to form the estimation)
 Input Help

What Barbell Accessories Should I Use?

It’s important to note that you need to plan out all variations across all phases before beginning phase one. This is to avoid peaking early.
of highest transferrence* to lowest transferrence is in the following order.
1. Phase 3 Competition Deadlift
2. Phase 1 Close Variation Deadlift
Note - must be a lift with same starting position as comp deadlift, ex: numbers 1-4.
3. Phase 3 Barbell Accessory
4.*Transferrence
Phase 2 Distant is Variation
mostly defined by specificity as determined by how similar the movement is. However loading potential + strength curv
a Note
role. -Acan
good
flipexample is a sumo
places with phaselow block accessory
3 barbell pull could ifbeyou
more "specific"
want on paper
to linearly butmoderately
progress may have even
high less immediate
transfer carryover
accessory, than a5.co
ex number
5. Phase 1 Barbell Accessory SLDL to someone who can already low block pull 150+ lbs more than off the floor.
This will contually be individual to you, but here is a good starting list in proper order.
Sumo Deadlift
1. Beltless Deadlift
2. Paused Deadlift
3. Beltless Paused Deadlift
4. Accommodating Resistance DL (Bands/Chains)
5. Low Block Pull
6. Sumo SLDL
7. Wide Stance Snatch Grip DL
8. Conventional Deadlift
9. Wide Stance Good Morning (Preferably Off Pins)
10. Conv Stance Deficit DL Or Conv SLDL (Equally as far as it gets while worth consideration)

Conventional Deadlift
1. Beltless Deadlift
2. Paused Deadlift
3. Beltless Paused Deadlift
4. Accommodating Resistance DL (Bands/Chains)
5. Deficit Deadlift
6. SLDL
7. Moderate Stance Snatch Grip DL
8. Narrow Sumo Deadlift
9. Narrow Stance Good Morning (Preferably Off Pins)
10. Snatch Grip SLDL

How Do I Know What Weight To Input?

As noted on the front page, the close variation must be inputted after day 1. For example, last cycle I pulled 550 lbs with 50 lbs in the tank
Therefore I went back and inputted 600 lbs. It's important that on the first input you use what was clearly there on the very first day, not a
number you know you could hit a few weeks into it.

The rest is very different. You'll be working with goal maxes so I strongly recommend you pick realistic numbers. For the distant variation
and 10 RM goals, you do have wiggle room to fall below the goal still. The distant variation phase is 5-6 workouts of linear progression. So
workout is feeling hard, just do 2 x 5 instead of 3 x 5, and then next workout test. Then on the 10 RM volume phase, the loading stays ver
submaximal throughout, and you warmup with a minimum acceptable 10 RM for a triple regardless.

Finally for the comp deadlift goal max, I recommend waiting until the rest of the phases to pick. If you do the optional 10 RM, then a good
thumb is it should be 75-80% of your goal if you pull conventional, about 77.5% to give an average. If you pull sumo the guideline shifts to
about 82.5% to give an average. Note the wider the sumo and the narrower the grip, the higher the percentage the 10 RM should be relati
1 RM. This is due to the fact that on a 1 RM the sticking point is all that matters, but on a rep test a shorter ROM delays fatigue.
 General FAQ

How To Determine If I Do The Volume Phase?

If you can make stellar progress without the volume phase, do that first. The reason for the volume phase is just in case you either are
too advanced to make progress with only moderate fatigue, or because the variation phase simply did not transfer well.

Can I change the order of the phases to fit a meet?

Yes, this program is built to build momentum, but not really carryover fatigue from one cycle to the next. So that means if you have a
meet in 6 weeks, you can run phase 1 followed directly by phase 3. The only combination I recommend almost everyone avoids is
doing phase 1, optional volume bridge, and then phase 3. That type of setup would be a bit intense in terms of emphasizing the same
positions for 9 straight weeks, so I'd limit skipping the distant variation phase on plans exceeding 6 weeks. I'm not saying that lower
variation deadlift programs are bad, but that's not the "spirit" of this particular program.
[random space because I goofed on the formatting]

Why do the dates not perfectly fit into the week structure?
This is intentional as the dates are an implied recommendation, but not restrictive. In an ideal world you can each workout across all
phases on every 3rd day, with the only exception being the volume bridge (every 4th day). However I know that the overwhelming
majority of people set their schedule by days of the week so it isn't a big deal to round up or down for the sake of fitting it into your
life.

How Should I Train The Squat During This?

This is ulitmately up to you. In general there are a couple guidelines I'd keep in place.

First is to not approach the squat programming in the same manner as the deadlift. You will need longer phases and more volume, so
if you try to fit the 3 week structure perfectly with squatting you'll likely cut your squat progress short. An easy solution is to program
squat volume high on weeks 1 and 2 while squatting right before pulling, then keep it moderate for week 3 with a lower volume squat
early in the week (on the 3 x 1 deadlift day for phase 1, or 2 x 5 day for phase 2), and then the higher volume squat at the end of the
week after testing. That way you aren't fully peaked but also squeeze in the deadlift test at a more recovered time.
Second general rule is that I don't recommend squatting on the same day as you deadlift for the optional volume bridge specifically. If
your work capacity is high and injury history is blank, then you might be able to deadlift 5 x 5 after squatting. However if you follow the
every 4th day setup you can get the same weekly work in while squatting in between deadlift sessions, while still not needing to train
lower body 2 days in a row. Squat - Rest Day - Deadlift - Rest Day - etc.
After going through all the phases, do I have to switch up the accessories?

Absolutely not. The way I approach it is to take what's there. If you run snatch grip deadlift as your distant variation and hit the goal 5
RM at RPE 8 or better, then you certainly can revisit it with the exact same setup while going just 1 jump farther. However you should
not be anxious about accessories. Anxiety in my opinion is the best guidline as you tend to intuitively know when there is some
uncertainty ahead. It's best to leave uncertainty to the competition lift as that part is inevitable. On the accessories you want to limit
variation just enough to get a realistic measure of progressive overload, while also mixing it up just enough to avoid hitting a wall (via
short term motor control progress/temporary break from repeated bout effect).
I recommend setting goals for the year on a handful of lifts. Long term goal setting will hugely assist with being realistic in the short
term. For example during 2018 I want to snatch grip 500 lbs x 5. Last time I ran the program I hit 455 lbs x 5. With the 500 goal in
mind, I can be satisified in targetting 480 lbs x 5 first, knowing I have plenty of time to then go up one more notch. I only recommend
doing this AFTER you go through one run of the program as then you have something concrete to set your sights on. You also don't
have to do this on every single lift, but I'd at least have one close variation, one distant variation, and perhaps the 10 RM targets set.
To put it simply, set goals for the lifts that you know are predictable. Until they are, rationally take in feedback from the workouts and
adjust without excessive attachment to numbers. Pick and choose your spots.

A useful tip is to use at least either the phase 1 or 3 accessory to be somewhat connected to the distant variation. For example,
instead of doing a wide stance good morning and sumo SLDL for phase 1 and 3, I'll pick a spot to involve the beltless snatch grip (it'd be
slightly below on the transferrence heirachy than belted snatch grip). You certainly do not want to get carried away with this as
transferrence to the competition deadlift is always top priority, but keeping this in mind can help with cohesion from phase to phase.
 have to do this on every single lift, but I'd at least have one close variation, one distant variation, and perhaps the 10 RM targets set.
To put it simply, set goals for the lifts that you know are predictable. Until they are, rationally take in feedback from the workouts and
adjust without excessive attachment to numbers. Pick and choose your spots.
A useful tip is to use at least either the phase 1 or 3 accessory to be somewhat connected to the distant variation. For example,
instead of doing a wide stance good morning and sumo SLDL for phase 1 and 3, I'll pick a spot to involve the beltless snatch grip (it'd be
slightly below on the transferrence heirachy than belted snatch grip). You certainly do not want to get carried away with this as
transferrence to the competition deadlift is always top priority, but keeping this in mind can help with cohesion from phase to phase.
 What About Isolations?

The only phase where I intentionally want you to avoid isolations is the optional
volume phase. The most encouraged part to hit isolations is during phase 2
while focusing on the distant variation. A good way to break it up is doing any
isolations the day after, so you deadlift - hit light isos - rest - etc.

I did not explicitly program isolations in this one because this program is made
for you to be able to train your squat normally. There is too much uncertainty
in recovery for me to give specific guidelines.

The only very strong thought I have here is that if you are a sumo puller, and
you have never consistently trained seated hip abduction + seated hip
adduction, I cannot recommend it enough. 15-20 reps, mixed in with
some slow eccentric lower rep work can massively improve how natural
the sumo starting position feels. If you are a conventional puller I
generally recommend hamstring curls + a lower back isometric (or even
lat pushdown to cue in lat tightness).
 Phase 1 - Close Variation

Week 1
August 26, 2019 belt less
Paused Beltless Sumo Deadlift 1 single w/ x lbs in the tank (See key)
113.75 x 3 sets x 6 reps* *If the variation is unpaused, do 3 x 8.
Sumo SLDL A loading you can do 15 reps of. x 2 sets x 8 reps 120 100
August 29, 2019
Paused Beltless Sumo Deadlift 125.938 x 4 sets x 3 reps
Sumo SLDL Same loading used in day 1. x 2 sets x 12 reps 120 100

Week 2
September 1, 2019
Paused Beltless Sumo Deadlift See key.
130 x 3 sets x 5 reps
Sumo SLDL A loading you can do 12 reps of. x 2 sets x 6 reps 130 110
September 4, 2019
Paused Beltless Sumo Deadlift 134.063 x 4 sets x 2 reps
Sumo SLDL Same loading used in previous workout. x 1 set x 12 reps 130 110

Week 3
September 7, 2019
Paused Beltless Sumo Deadlift 142.188 x 3 sets x 1 rep
September 10, 2019
Paused Beltless Sumo Deadlift 166.563 - 169 x 1 single
If single goes well, then 5-25 lbs more for a final one.
 Week
The program was originally made for 50 lbs 1 Single
in the tank Week 2
for a roughly 600 paused deadlift.
To extrapolate a similar proportion to your close variation deadlift, use the following guide.
Single
If variation max ≈ 300 ⟶25 in the tank ─────────⟶ Add
20 lbs
If variation max ≈ 400 ⟶35 in the tank ─────────⟶ Add
25 lbs
If variation max ≈ 500 ⟶40 in the tank ─────────⟶ Add
30 lbs
If variation max ≈ 600 ⟶50 in the tank ─────────⟶ Add
40 lbs
If variation max ≈ 700 ⟶60 in the tank ─────────⟶ Add
45 lbs
If variation max ≈ 800
It is critical that ⟶
day 165 inLEAST
is AT thethat
tank ─────────
amount in the tank. ⟶ Add
When in doubt, underestimate.
50 lbs
 Phase 2 - Distant Variation

Week 1
September 15, 2019
Narrow Sumo Deadlift 104 x 3 sets x 5 reps
Comp Deadlift Same loading as variation* x 2 sets x 5 reps
* If using a supramaximal variation (low block pull), use 50-70% of your comp DL with 5% jumps each workout
September 18, 2019
Narrow Sumo Deadlift 120 x 3 sets x 5 reps
Comp Deadlift Same loading as variation x 2 sets x 5 reps

Week 2
September 22, 2019
Narrow Sumo Deadlift 132 x 3 sets x 5 reps
Comp Deadlift Same loading as variation x 2 sets x 5 reps
September 25, 2019
Narrow Sumo Deadlift 144 x 3 sets x 5 reps
Comp Deadlift Same loading as variation x 2 sets x 5 reps

Week 3
September 29, 2019
Narrow Sumo Deadlift 152 x 2 set x 5 reps
Comp Deadlift Same loading as variation x 1 sets x 5 reps
October 2, 2019
Narrow Sumo Deadlift 160 x 1 set x 5 reps
This is the one phase of the program where percentages are mere suggestions.

Generally I recommend doing "plate" jumps that are near the loadings suggested
(315 - 365 - 405 - etc.) If right in between plate jumps or at the last 2 x 5, then I'd go
with the exact percentage outcome given.entages are mere suggestions.

Lastly, if a 3 x 5 workout is getting harder than an RPE 7, you can cut it to 2 x 5,

then make this phase 5 workouts instead of 6.
 Optional Bridge - High Volume

Week 1
September 25, 2019
Comp Deadlift 120 x 3 sets x 10 reps
September 29, 2019
Comp Deadlift 136 x 5 sets x 5 reps

Week 2
October 3, 2019
Any Loading Lighter Than Day 2 But Heavier
Comp Deadlift Than Day 1 Of Last Week. x 3 sets x 10 reps
October 7, 2019
Comp Deadlift 144 x 5 sets x 5 reps

Week 3
October 11, 2019
Comp Deadlift Any Loading Lighter Than Day 2 But Heavier x 3 sets x 7 reps
Than Day 1 Of Last Week.
October 15, 2019
Comp Deadlift 156 x 2 sets x 5 reps

10 Rep Max Test

October 19, 2019
10 Rep Max Hit a triple with a minimum acceptable 10 RM first, below target.
Then decide where in that range to go for the top set.
ex: If goal is 550 x 10, 525 x 3 first, then pick from 525-550.
 If you're accustomed to very high volume + have no injury history,
then you can add 1 set to day 1 workouts and 1 rep to day 2 workouts.
(ex: 4 x 10, 5 x 6, etc.)
I do not recommend that for most circumstances.
 Phase 4 - Competition Peak

Week 1
October 22, 2019 HYPE
Comp Deadlift 143 x 4 sets x 4 reps 3/10
Sumo SLDL A loading you can do 15 reps of. x 2 sets x 8 reps
October 25, 2019
Comp Deadlift 166 x 1 single 4/10
138 x 2-3 sets x 9 reps
2 x 9 ensures you match total rep volume on 3 x 6 in the close variation cycle, if you chose a paused variation.
Pick 3 x 9 only if you know your work capacity is up for the 2 x 12 accessory work after also.
Sumo SLDL Same loading used in day 1. x 2 sets x 12 reps

Week 2
October 28, 2019
Comp Deadlift 157 x 4 sets x 2 reps 3/10
155 minus 2.5 kg/5 lbs x 1 set x 6 reps 8/10
Sumo SLDL A loading you can do 12 reps of. x 2 sets x 6 reps
October 31, 2019
Comp Deadlift 173 x 1 single 4/10
152 x 3 sets x 5 reps 4/10
Sumo SLDL A loading you can do 6-8 reps of x 1 set x 3 reps
Same loading used in previous x 1 set x 12 reps
workout.

Week 3
November 3, 2019
Comp Deadlift 157 - 161.5 x 3 sets x 4 reps 6/10
Sumo SLDL Same loading used in the triple of the x 1 set x 6-8 reps
previous workout.
November 6, 2019
Comp Deadlift 179 x 1 single 10/10
162 - 171 x 2 sets x 4 reps 9.5/10
First 4 rep set must be RPE 8 or better. That will allow second set to be RPE 8.5-9 at worst.
If you pull conventional, it's extremely likely you should go on the mid to lower end of spectrum.
Generally for conventional 85-86.5% | Sumo 86.5-90%
 Week 4
November 9, 2019
Comp Deadlift 164.4 x 3 sets x 1 rep 2/10
You should be so calm you barely have a pulse. The local morgue might try to kidnap you.
November 12, 2019
Comp Deadlift Max Out 10/10
Note - When I mention hype up levels, I'm referring to multiple factors.

1. Heart rate prior to set.

2. Rest in between sets beyond for the sake of recovery (ex pacing around).
3. Caffiene intake prior to workout.
4. Emotional committment to bar speed.
5. Waiting for that perfect song to start the set.

Some of these are causal, some are better described as indicators, but the point
is to find a way that works best for YOU to control general excitment.

For me, the most useful factor is to track total mg intake of caffiene. For others it
may be training with absolutely no music. To attack point 1 don't actually track
your heart rate, but perhaps controlled deeper breathing in between sets may do
the trick. For factor number 4 perhaps not recording your top sets can reduce the
impact bar speed has on your mindset for that day. Let me be clear in saying
calm training is NOT superior, rather that to peak a deadlift you have to time
excited sets properly.