Cody hit a 10lb deadlift PR to secure a PR total at the Iron City Open with this deadlift cycle. It's one version of how I program a conjugate style of training for raw powerlifters.
I program it into the Dynamic Effort day. The first eight weeks of the program included box squats prior to deadlifts. We cut out traditional speed work four weeks out from the meet.
Takeaways:
-Cody sucks at leaving me notes.
-His best deadlift before this was 640. He pulled 650 at this meet for a PR total, after a bench PR.
-He pulled over 90% twice in those 12 weeks.
-The basics work pretty well.
-Similar to the Dynamic Effort upper days in my previous post with Cody, it took us some time to feel out the speed work together. Going into the next cycle I'll be able to make this more effective for him.
| WEEKS 1-3 | ||||||||||
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec | suprisingly hard but felt like a good warm up for a speed movement | |||||
| Straight bar, box squat, 1 avg band | 315 | 8 | 2 | 60 sec | felt good but wasn't as fast as i would have like it to be. | |||||
| Dimmel Deads- ballistic | 225 | 2 | 20 | 120 sec | hard movement but really teaching me to fight and push my hips through | |||||
| KB swing w/ band* | 80, gray/avg band | 3 | 15 | 90 sec | love it | |||||
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | love it | |||||
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | Feel loose and warmed up with these | ||
| Straight bar, box squat, 1 avg band | 285-305-325 (2,2,4 sets) | 8 | 2 | 60 sec | 285,305,325 | 8 | 2 | 7 |
used double mini, my mistake and then on the first two sets I did 3 reps instead of 2. 325 wasn't as fast as I would have liked but no sticking point
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| Dimmel Deads- ballistic | 245 | 2 | 20 | 120 sec | 245 | 2 | 20 | 8 |
focusing on keeping the arch and really pushing my hips through at the top
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| KB swing w/ band* | 80, gray/avg band | 3 | 20 | 90 sec | 2 | 20 | 7 | |||
| Banded hip series- click for link | red mini | 3 | 12 | 60 sec | ||||||
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 36" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | 5 | a good warmup | |
| Straight bar, box squat, 3 chains/side | 315 | 8 | 2 | 60 sec | 315 | 8 | 2 | 6 | felt heavy and slow | |
| Competition DL | work up to 525 | 3 | 1 | as needed | 525 | 3 | 1 | 8 | having a hard time getting into position. Felt heavy and was super slow | |
| Conv block pull for speed | 415 | 6 | 1 | 30 sec | 415 | 6 | 1 | 6 | trying to slow down and get into position | |
| drop set | 435 | 1 | 6 | 435 | 1 | 6 | 6 | Only movement that felt good | ||
| KB swing w/ band* | 100, gray/avg band | 3 | 20 | 90 sec | 100 | 3 | 20 | 10 | fighting the band alot with these | |
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | red band | 3 | 10 | 5 | feels like it is keeping my hips healthy | |
| WEEKS 4-6 | ||||||||||
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 36" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | 5 | A good warm up to be in the speed mindset | |
| Straight bar, box squat, 3 chains/side | 275 | 8 | 2 | 60 sec | 275 | 8 | 2 | 6 | felt a lot better then last week | |
| Competition DL | work up to 495 | 4 | 2 | as needed | 495 | 4 | 2 | 7 | felt better then last week and I remember how to deadlift | |
| Conv block pull for speed | 455 | 5 | 1 | 30 sec | 455 | 5 | 1 | 5 | focusing on slowing down and doing them correctly | |
| drop set | 455, 495 | 2 | 6 | as needed | 455 | 2 | 6 | 6 | did these wrong..did two sets with the same weight | |
| KB swing w/ band* | 100, gray/avg band | 3 | 20 | 90 sec | 100 | 3 | 20 | 6 | With the 100 pound kettlebell I did more of a band extension | |
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | red band | 3 | 10 | 5 | keeping those hips healthy | |
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 36" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | 10 | 36 is about as tall as I can jump | |
| Straight bar, box squat, 4 chains/side | 275 | 8 | 2 | 60 sec | 275 | 8 | 2 | 6 | feels good, moving fast, focusing on walking out | |
| Competition DL | work up to 545 | 5 | 1 | as needed | 545 | 5 | 1 | 7 | a little slow off the floor but weight felt good | |
| Conv block pull for speed | 475 | 5 | 1 | 30 sec | 475 | 5 | 1 | 7 | been going to 4 mats, weight is moving fast | |
| drop set | 475 | 2 | 6 | as needed | 405 | 2 | 6 | 6 | Dropped the weight to 405, focusing on keeping my upper back tight | |
| KB swing w/ band* | 100, gray/avg band | 3 | 20 | 90 sec | 100 gray band | 3 | 20 | 8 | trying to stretch my hamstrings and pop at the top | |
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | Red mini | 3 | 10 | 5 | good finisher | |
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 36" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | 5 | feel really warmed up after doing these | |
| Straight bar, box squat, 4 chains/side | 295 | 7 | 2 | 60 sec | 295 | 7 | 2 | 7 | not as fast as i would want them to be. | |
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| Conv block pull for speed | 405 | 6 | 2 | 30 sec | 405 | 6 | 2 | 5 | moved fast and felt light. | |
| Snatch grip RDL | 225,275,315 | 3 | 8 | as needed | 225,275,315 | 3 | 8 | 6 |
wasnt sure how i was gonna feel about these but i really liked them, liked that i really had to extend them hamstrings
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| Seated ham curls, single leg | red mini | 3 | 20 eac | 60 sec | red mini | 3 | 20 | 5 | good movement and a nice change | |
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | red mini | 3 | 10 | 5 | kills my hips but feels like they are keeping them healthy | |
| WEEKS 7-9 | ||||||||||
| DE Lower | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec | ||||||
| Straight bar, box squat, 2 chains/side | 275,295,315 2@each | 6 | 2 | 60 sec | ||||||
| Competition DL | work up to 575 | 1 | as needed | |||||||
| Conv block pull for speed | 495 | 5 | 1 | 30 sec | ||||||
| BB RDL | 315 | 2 | 8 | 120 sec | ||||||
| KB swing w/ band | 100, gray/avg band | 3 | 10 | 60 sec | ||||||
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | ||||||
| deload | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec | ||||||
| Straight bar, box squat, 2 chains/side | 275,295,315 2@each | 6 | 2 | 60 sec | ||||||
| Competition DL | 1 | as needed | ||||||||
| Conv block pull for speed | 5 | 1 | 30 sec | |||||||
| BB RDL | 315 | 2 | 8 | 120 sec | ||||||
| KB swing w/ band | 100, gray/avg band | 3 | 10 | 60 sec | ||||||
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | ||||||
| Deadlift | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 10 | 1 | 20 sec | bw | 10 | 1 | 6 | good warmup, gets me sweating | |
| Competition DL | work up to 605 | 1 | 1 | as needed | 605/620 | 2 | 1 | 9 |
605 moved fast, felt good, went to 620, gave up my back alittle, still went up
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| Conv block pull | 315 | 3 | 8 | 120 sec | 315 | 3 | 8 | 6 | kept back tight, squeezed my hamstrings | |
| KB swing w/ band | 80, gray/avg band | 3 | 20 | 60 sec | 80 | 3 | 20 | 8 | stretching and squeezing my hamstrings | |
| Banded hip series- click for link | red mini | 3 | 10 | 60 sec | red band | 3 | 10 | 6 | kills my hips, feels good | |
| WEEKS 10-12 | ||||||||||
| Deadlift | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 8 | 1 | 20 sec | bw | 8 | 1 | 2 | enjoy these as a warm up and feel good | |
| Competition DL | 405 | 6 | 1 | as needed | 405 | 6 | 1 | 5 | keeping my back tight and focusing on form | |
| Conv block pull | 315 | 3 | 5 | 120 sec | 315 | 3 | 5 | 5 | moved fast | |
| KB swing w/ band | 80, gray/avg band | 3 | 20 | 60 sec | 80 gray | 3 | 20 | 6 | focusing on the hamstings | |
| Banded hip series- click for link | red mini | 2 | 10 | 60 sec | red band | 2 | 10 | 5 | feel great | |
| Deadlift | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Depth jump 30" box- step off/gather | BW | 8 | 1 | 20 sec | ||||||
| Competition DL | 365 | 6 | 1 | as needed | ||||||
| BB RDL | 275 | 2 | 8 | 120 sec | ||||||
| KB swing w/ band | 80, gray/avg band | 3 | 10 | 60 sec | ||||||
| Banded hip series- click for link | red mini | 2 | 10 | 60 sec | ||||||
| Wednesday | WEIGHT | SETS | REPS | Rest | WEIGHT | SETS | REPS | RPE | Additional Comments | |
| Leg ext | super light | 3 | 10 | |||||||
| Leg curl | super light | 3 | 10 | |||||||
| DB bench | 30 | 3 | 10 | |||||||
| DB row | 30 | 3 | 10 | |||||||
