Finsh deadlift routine

This is a solid program for those that like to pull.

This is in some ways similar to the program Andy Bolton has described, using blocks of deadlift-related accessory lifts based on percentages before finally peaking the deadlift itself. Bolton’s routine differs because of the very low percents used in the final peaking block….but when you’re pulling over a grand, that can make some sense.

The Finnish deadlift routine is divided into three mesocycles. In each part of the Finnish deadlift routine the percentages are calculated off your current deadlift max. You train two times per week. Tuesday is your light day, Friday your heavy day.

First Cycle

The first cycle lasts 7 weeks. The main exercise is the semi stiff-legged deadlift off a block. Perform 10 reps on all sets.

Assistance exercises are light power cleans (5 sets, 4- 6 reps) before deadlift, heavy barbell bentover rows ( 5 sets), 5 sets of weighted chins (4-6 reps)

First cycle percentages:

Week 1
Day 1: 27%x1; 31%x1; 27%x2
Day 2: 27%x1; 33%x1; 40%x1; 27%x1

Week 2
Day 1: 27%x1; 33%x4
Day 2: 27%x1; 37%x1; 44%x1; 35%x1

Week 3
Day 1: 27%x1; 33%x4
Day 2: 33%x1; 40%x1; 47%x1; 35%x1

Week 4
Day 1: 33%x5
Day 2: 33%x1; 44%x1; 49%x1; 35%x1

Week 5
Day 1: 33%x5
Day 2: 33%x1; 44%x1; 51%x1; 37%x1

Week 6
Day 1: 33%x1; 37%x4
Day 2: 35%x1; 49%x1; 53%x1; 40%x2x2

Week 7
Day 1: 33%x1; 40%x4
Day 2: 35%x1; 49%x1; 55%x1; 40%x2

Second Cycle

The main exercise of the second cycle is the conventional deadlift off a block done for 5 reps.

Again the cycle lasts 7 weeks. Assistance exercises consist of light power cleans before deadlifting (5 sets, 4-6 reps), heavy bent-over rows, dumbbell rows and shrugs (4 to 6 sets with increasing weights)

Second cycle percentages:

Week 1
Day 1: 44%x1; 50%x1; 55%x3
Day 2: 44%x1; 52%x1; 60%x1; 66%x1; 44%x1

Week 2
Day 1: 44%x1; 50%x1; 55%x1
Day 2: 44%x1; 55%x1; 64%x1; 70%x1; 44%x1

Week 3
Day 1: 44%x1; 55%x1
Day 2: 44%x1; 55%x1; 64%x1; 73%x1; 44%x1

Week 4
Day 1: 44%x1; 55%x1
Day 2: 49%x1; 66%x1; 75%x1; 49%x1

Week 5
Day 1: 49%x1; 57%x3; 49%x1
Day 2: 49%x1; 66%x1; 77%x1; 71%x; 49%x1

Week 6
Day 1: 49%x1; 57%x3; 49%x1
Day 2: 49%x1; 68%x1; 79%x1; 55%x1; 49%x1

Week 7
Day 1: 49%x1; 57%x3;
Day 2: 49%x1; 68%x1; 808%x1; 55%x1; 49%x1

Third Cycle

In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This mesocycle lasts 6 weeks. Reps and sets vary.

Assistance exercises: chins without weight, wide grip bent-over rows, hyperextensions.

Third cycle percentages:

Week 1
Day 1: 44%x1; 60%x3; 70%x3x3
Day 2: 44%x5; 60%x3; 70%x2; 80%x1; 90%x1

Week 2
Day 1: 44%x1; 60%x3; 70%x3x3
Day 2: 44%x5; 60%x3; 70%x2; 84%x1; 94%x1; 86%x3

Week 3
Day 1: 44%x1; 60%x3; 74%x3x3
Day 2: 44%x5; 60%x3; 74%x2; 90%x1; 94%x1; 90%x3

Week 4
Day 1: 44%x1; 60%x3; 74%x3x3
Day 2: 44%x5; 64%x3; 80%x2; 95%x1; 101%x1; 93%x3

Week 5
Day 1: 44%x5; 76%x3x4
Day 2: 44%x5; 70%x3; 84%x2; 94%x1; 103%x1; 96%x3

Week 6
Day 1: 44%x5; 80%x3x4
Day 2: 44%x5; 70%x3; 84%x2; 96%x1; 105%x1

Enjoy.