King Joes Barbell Club

12 Wk. Deadlift Routine

This is a deadlift routine that I have got good results from in the past.  It was published in PL USA many years ago and was the routine that LeaAnn Adams used when she was pulling all those big ADFPA pulls of hers.  It is a 12 week cycle with the 12th week being the competition week.  I have gotten the best results when I set up my routine so that I allow myself 8-11 days rest between my last deadlift workout and a meet, to make sure that I am rested and fully recovered.  I didn’t always achieve the max that the cycle ends with but usually hit at least a PR.

This routine is set up for a 300 lb. deadlifter but can be adjusted to accommodate anyone’s max.  Simply divide your max by 300 lbs. and then multiply all the recommended poundages in the routine by that multiple.

As with any routine, I feel it’s important to use good form and to accelerate all weights as fast as possible.  I also feel warm up weights and accessory exercises are highly individualized but have listed LeaAnn’s recommendations so that people can see how she handles things.