Improve your Deadlift Strength with this 7 week Deadlift program

One of the best ways to improve your deadlift strength is to perform multiple sets of single reps. Here is a sample 7 week deadlift cycle to help increase your deadlift 1 rep max. I've used this cycle several times with great results each time. With each lift focus on pulling the weights as fast and explosively as possible. The faster you lift the weight, the more stress you'll apply to the muscles, and the stronger you'll become.
7 Week Deadlift Cycle
The weights are based on a percentage of your current 1 rep max.
Week one: 70% - 15 sets of 1 - rest one minute between sets
Week two: 75% - 12 sets of 1 - rest one minute between sets
Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
Week five: 90% - 3 sets of 1 - rest two minutes between sets
Week six: Rest (no deadlifting)
Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)

Note: You can use this 7 week deadlift cycle for either the sumo or conventional deadlift. Do Not use this routine for the Romanian Deadlift, for this exercise it is best to use lower sets and do multiple reps (i.e. 3 sets of 10-20 reps).
To show an example with some real numbers, lets assume the lifter has a 1 rep max of 405 lbs.
Week one: 15 sets of 1 rep with 285 lbs.
Week two: 12 sets of 1 rep with 305 lbs.
Week three: 10 sets of 1 rep with 325 lbs.
Week four: 6 sets of 1 rep with 345 lbs.
Week five: 3 sets of 1 rep with 365 lbs.
Week six: rest
Week seven: work up to a new 1 rep max...
To pyramid up to a new 1 rep max the weights should go like this:
135 lbs.
185 lbs.
225 lbs.
315 lbs.
365 lbs.
405 lbs.
425 lbs.
Each set after this, add approx. 5-10 lbs. to the bar until you reach your 1 rep max.
Most folks who are used to bodybuilding type workouts will probably be quite surprised by the idea of doing multiple sets of single reps. But this is one of the most effective ways to develop strength and power. Obviously you will not be pumping out reps until failure, but rather you'll be explosive and feel strong and powerful with each single rep set. Generally, after the first few sets you'll actually feel stronger and be able to pull the bar up harder and faster. This is due to getting comfortable with the exercise and getting into your individual groove where your body position feels strongest.
By using the training tips and suggestions covered in this article, and following the 7 week deadlift workout cycle you should have no problem blowing past your personal deadlift 1 rep max.
[ From leehayward.com]