Raising the Deficit: Squat & Pull Template

THAT'S RIGHT, deadlifts are back on the menu! Below are the money sets for my squats and deficit deadlifts, from now through till the end of the year. I am doubtful of my abilities when it comes to completing the squat template (it's pretty ambitious), but the deads will be fun and easy. For a while. They will eventually become a challenge, but they will be completed.




I have also programmed progression into my accessory movements. On squat weeks it's axe-swings, curls and calf raises - some pretty light stuff to balance out the heavy squats - and on deadlift weeks I've added underhand bent-over barbell rows, seated rows and face pulls.


...this shake-up means my earlier Press template is a little incorrect now.




Cambered bar Squats:
1st week May 195 kgs x 3 x 5 COMPLETED
3rd week May 205 kgs x 3 x 4
1st week June 215 kgs x 3 x 4
3rd week June 225 kgs x 3 x 3
1st week July 235 kgs x 3 x 3
3rd week July 245 kgs x 2 x 3
1st week August 255 kgs x 2 x 3
3rd week August 265 kgs x 2 x 2
1st week October 275 kgs x 2
3rd week October 285 kgs x 1


Deficit deadlifts:
2nd week May 60 kgs x 4 x 10
4th week May 70 kgs x 4 x 10
2nd week June 80 kgs x 4 x 10
4th week June 90 kgs x 4 x 10
2nd week July 100 kgs x 3 x 10
4th week July 110 kgs x 3 x 10
2nd week August 120 kgs x 3 x 10
4th week August 130 kgs x 3 x 10
2nd week September 140 kgs x 3 x 8
4th week September 150 kgs x 3 x 8
2nd week October 160 kgs x 3 x 8
4th week October 170 kgs x 3 x 8
2nd week November 180 kgs x 2 x 8
4th week November 190 kgs x 2 x 8
2nd week December 200 kgs x 2 x 8
4th week December 210 kgs x 2 x 8