Brad Gill Ing Ham Deadlift Manual Templates

Workout-B

Brad Gillingham-8 Week Strength Training Program Athlete Bench Maximum Squat Maximum Front Squat Hang Clean Deadlift

Monday-Wednesday-Friday Training Schedule Monday Sets Repetitions Hang Clean Program Front Squat Program Deadlift Program Bent Rows 3 5 Lat Pulls 3 10 RDLs 3 6

John 105 150 100 70 180

Bench Light Day Week 1 2 3 4 5 6 7 8

Sets 3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8

Weight 68 68 68 68 74 74 74 74

% 65.00% 65.00% 65.00% 65.00% 70.00% 70.00% 70.00% 70.00%

Wednesday HeavyBench Arm Curls Triceps Front Raises Friday Heavy Squat Light Bench Shoulder Press Leg Ext/Curls Sit-Ups

Squat Week 1 2 3 4 5 6 7 8

Sets 5x5 5x5 5x5 5x3 5x5 5x5 5x5 5x3

Weight 105 113 98 120 113 120 105 128

Sets 2x5 2x5 2x5 2x5 2x3 2x3 2x3 2x3

Weight 70 75 65 80 75 80 70 85

3 3 3

10 10 10 Program Program

3 3

5 10 Varies

Deadlift % 70.00% 75.00% 65 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%

W e ek 1 2 3 4 5 6 7 8

Front Squat Week 1 2 3 4 5 6 7 8

Program

Sets 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5

Weight 126 135 117 144 135 144 126 153

Hang Clean % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%

W e ek 1 2 3 4 5 6 7 8

Sets 3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3

Weight 49 53 46 56 53 56 49 60

Bench Heavy Day Week 1 2 3 4 5 6 7 8

Single 1 1 1 1 1 1 1 1

Weight 97 100 102 105 100 102 105 108

% 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%

% 9 2.5% 92 95.0% 97.5% 100.0% 95.0% 97.5% 100.0% 102.5%

Sets 5x5 5x3 5x3 5x3 5x5 5x3 5x3 5x3

Weight 84 87 89 92 87 89 92 95

% 80.0% 82.5% 85.0% 87.5% 82.5% 85.0% 87.5% 90.0%

% 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%

Workout -A

Brad Gillingham Squat and Deadlift Program Enter Projected Maximum Lift Squat Deadlift 780 881 *Maximum Squat with No Lifting Gear-Belt Only *Maximum Deadlift with Full Lifting Gear

Squat Training Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

Weight 410 449 488 468 507 546 468 585 468 527 566 468 605 468 468

Sets 5x5 5x5 5x5 8x2 5x5 5x5 8x2 5x5 8x2 5x5 5x5 8x2 5x5 8x2 3x1 8x2

Percentage 52.50% 57.50% 62.50% 60.00% 65.00% 70.00% 60.00% 75.00% 60.00% 67.50% 72.50% 60.00% 77.50% 60.00% Full Gear 60.00%

Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt

Deadlift Training Week Weight Sets 1 Rack 7 2 573 1x5 3 Rack 6 4 617 1x5 5 Rack 5 6 661 1x5 7 Rack 4 8 705 1x5 9 Rack 7 10 617 1x5 11 Rack 6 12 661 1x5 13 Rack 5 14 705 1x5 15 Rack 4 16 749 1x5 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee

Percentage 65.00% 70.00% 75.00% 80.00% 70.00% 75.00% 80.00% 85.00%

Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt

Workout -A (Deadlift Variation) Brad Gillingham Squat and Deadlift Program Enter Projected Maximum Lifts Squat Deadlift 780 881 Maximum Squat with No Lifting Gear-Belt Only Maximum Deadlift with Full lifting Gear

Deadlift Training Week Weight Sets 1 Rack 7 2 617 6x1 3 Rack 6 4 661 6x1 5 Rack 5 6 705 6x1 7 Rack 4 8 749 6x1 9 Rack 7 10 617 6x1 11 Rack 6 12 661 6x1 13 Rack 5 14 705 6x1 15 Rack 4 16 749 6x1 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee

Percentage 70.00% 75.00% 80.00% 85.00% 70.00% 75.00% 80.00% 85.00%

Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt

Workout -A (Squat Variation) Brad Gillingham Squat and Deadlift Program Enter Projected Maximum Lifts Squat Deadlift 780 881 Maximum Squat with No Lifting Gear-Belt Only Maximum Deadlift with Full lifting Gear

Squat Training Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16

Weight 390 468 429 468 468 468 507 468 546 468 585 468 605 468 468

Sets 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 3x1 8x2

Percentage 50.00% 60.00% 55.00% 60.00% 60.00% 60.00% 65.00% 60.00% 70.00% 60.00% 75.00% 60.00% 77.50% 60.00% Full Gear 60.00%

Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt

Workout-A (Assistance Chart) Brad Gillingham Squat and Deadlift Program Monday Workout-1 (Full Deadlift)

Sets

Repetitions

Hang/Power Clean Front Squat Deadlift RDLS Seat Rows/Lat Pulls Reverse Hyper Sit ups/Ab work

3 1 to 2

3 to 5 3 to 5

Workout-2 (Rack Deadlift)

Sets

Program 2 3 2

6 10 10 to 20 Varies

Hang/Power Clean Box Squat Rack Deadlift RDLS Leg Press Seat Rows/Lat Pulldowns Reverse Hyper Sit ups/Ab work

Repetitions

3 3 to 5 Work up to double Chart Progress 2 6 1 to 2 10 3 10 2 10 to 20 Varies

Wednesday Bench Workout

Sets

Heavy Bench Supine Lying Rows Triceps Work Biceps Work Front Dumbell Raise

Repetitions

Program 2 3 3 3

15 to 20 10 10 6

Sets

Repetitions

Friday Workout-1 (5x5 Squat)

5x5 Heavy Squat Leg Extension Leg Curl Light Bench Shoulder Press Bent Rows Other

3 3 3 2 2

Workout-2 (8x2 Squat)

Sets

8x2 Speed Squat Rack Partial Squat Leg Extension Leg Curl Light Bench Shoulder Press Bent Rows Other

Program 10 10 8 5 6 Varies Repetitions

Program Varies 3 3 3 2 2

10 10 8 5 6 Varies