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  1. #1
    Registered User JacSavage's Avatar
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    Finnish Deadlift Routine - add 50 pounds to your Deadlift in 20 weeks??

    Early in my training career my strength levels went up well until my Dead Lift - my pet lift at the time- hit a stone wall and I was stumped as to how to get it going up again.

    Then I read up on a demanding training routine that would make ones stalled deadlift move up 50 pounds or so in 20 weeks of training!

    Developed in an area of the world where deadlifting is their passion- THE FINNISH DEADLIFTING ROUTINE !

    I HAD to give this a try BUT became tremendously overstrained in just a week into the program!

    CURSES!

    Talking with my advanced powerlifting friend- John Hoffmann, who later became a world champion and record holder- advised that programs such as that are for heavily drugged athletes and drug free guys such as me would most likely soon become overtrained.

    Thank you Captain Hindsight!

    After recovering from overtraining, I looked hard at the program and then tried it again with modifications.

    Modifications= cut way back on the workload!

    On Heavy Day I cut the sets back by half but worked up to the heaviest percentage.

    Light days I deleted entirely as with most of the assistance work.

    Every week I would add back one set or so to the program so that by the final week of each of the 3 cycles I was doing almost the whole heavy day sets - still omitting the light day as well as most assistance work.

    End result = 50 pound increase on a lift that had been stalled for years!
    Jack Savage

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  2. #2
    Registered User superkhurram's Avatar
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    dam dude, i need that shizz, my dead lift has been stuck at 4 plates for nearly 3 years now!! Granted I fought injuries, but my dead lift has not gone up since...

    what is the program
    Lifting Maxes:

    Clean and Jerk: 210*1
    Snatch: 185*1
    Dead Lift: 425*1(conventional & sumo)
    Squat: Under Progress
    Bench Press: Under Progress

    Max Rep Pullups: 24
    Max Rep Pushups: 50
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  3. #3
    Registered User JacSavage's Avatar
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    Fdr

    You can google it but I'll try to copy paste:

    The Finnish deadlift routine is divided into 3 **** cycles. 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.
    The first cycle lasts 7 weeks. The main exercise is the semi stifflegged dl 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



    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 bentover 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



    In the 3rd part you are performing competition style deadlifts. The reps are indicated below. This **** cycle lasts 6 weeks. Reps and sets vary. Assistance exercises: chins without weight, wide grip bentover 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
    Jack Savage

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  4. #4
    Registered User jmil's Avatar
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    And your deadlift went from what to what?
    TEAM DIABLO
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    http://www.diablobarbell.com/diabloyear1/ - An article I wrote very recently, chronicling my 1st year in Powerlifting at Diablo Barbell. I tried to gear it towards those who are new to PL.

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  5. #5
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    Sounds like something I should start doing
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  6. #6
    Registered User JacSavage's Avatar
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    Deadlift Numbers

    I remember where I was stuck at- at 148 lbs drug free my DL was at 405 for somewhere around 2 years!

    With the FDL took it to 455 after the first 20 week cycle.

    Keeping in mind due to severe aerobic requirements my career entails I have not been a "pure" power lifter / strongman but more of a power - fitness guy; concentrating on overall fitness roughly half the year ( keeping strength training on maintenance ) then switching to power training for the other half ( keeping aerobics / endurance on maintenance).

    With the FDR as my primary Deadlift routine eventually took it to 550 drug free in a wrestling suit and - since we are talking the 80s - VERY little info as far as technique goes.

    It's amazing the info available via the Internet and places like YouTube today! If those resources were around then I'm sure I'd have been well into the 600s!

    I switched in the early 90s more into the MAA/ martial arts realm but now getting back more into a power mode having hit 366 bench without a shirt and 500 on deadlift with a few cycles where I married the old Soviet Peaking Routine with concepts from the FDR.

    With " power season " starting for me again now I'm gearing up for a 550- 600 deadlift this year.

    I'm interested to see what my addition body weight can do for my lifts BUT I'm much older as well- 54 at the moment.
    Jack Savage

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  7. #7
    Registered User CheslinK's Avatar
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    50 lbs in 5 months?

    Forgive me, but aren't there other programs that promise much better results in around 10-12 weeks?

    Coan Phillipi or Mag Ort?
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  8. #8
    Registered User TreFo's Avatar
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    LOL @ 405 stalled

    I'm @ 370 right now and I began deadlifiting seriously 1 month ago from 300.
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  9. #9
    Registered User TreFo's Avatar
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    Originally Posted by CheslinK View Post
    50 lbs in 5 months?

    Forgive me, but aren't there other programs that promise much better results in around 10-12 weeks?

    Coan Phillipi or Mag Ort?
    This; did u not read the links to DL programs like Coan/Philippi or Mag/Ortmayer?

    Those routines are solid and spreadsheets are available. Plus the deadlift is the easiest to progress on. 10lbs a month? Garbage tbh.

    Either way, good job @ finally moving past the 4 plate mark
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  10. #10
    Registered User CheslinK's Avatar
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    Originally Posted by TreFo View Post
    LOL @ 405 stalled

    I'm @ 370 right now and I began deadlifiting seriously 1 month ago from 300.
    That's a pretty douchey thing to say.

    At least you complimented him in the next post.
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  11. #11
    Registered User TreFo's Avatar
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    Originally Posted by CheslinK View Post
    That's a pretty douchey thing to say.

    At least you complimented him in the next post.
    Yeah, dat dere Misc talk

    didn't want to discourage him tho
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  12. #12
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    Originally Posted by CheslinK View Post
    50 lbs in 5 months? Forgive me, but aren't there other programs that promise much better results in around 10-12 weeks?
    Originally Posted by TreFo View Post
    This;10lbs a month? Garbage tbh.

    For the most part, 50 pounds in 20 weeks @ a 300/400 deadlift is ok.

    50 pounds in 20 weeks @ a 600+ deadlift is nothing short of amazing.
    dem gainz:

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  13. #13
    Registered User JacSavage's Avatar
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    100 lb increases possible with Finninsh Deadlifting Routine?

    YES I was very happy to move my stuck DL past 4 plates then eventually way past 5!

    I'm confident that 6 plates and beyond will be in the cards soon as well!

    Tho I was more than pleased at the 12% improvement on my stalled lift, modifications I've made to the FDR since then I believe will greatly improve the program.

    Surfing around the net found some people who did a little tweaking of the FDR and say now 100 lb improvements have been done with the FDR.
    Jack Savage

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  14. #14
    MS,CSCS,CF-L1,USAW,WBB HamburgerTrain's Avatar
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    I'd rather blow my brains out that deadlift heavy twice a week. Whatever works though. Congrats on the weight increase. Now, what is your training going to look like from this point on?
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  15. #15
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    My DL increased more when I started to DL less.
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  16. #16
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    Originally Posted by CROMAGS1985 View Post
    My DL increased more when I started to DL less.
    Opposite for me . My deadlift started increasing by deadlifting from the floor heavy each week. Sometimes speed pulls on a second day
    New training log + home gym build http://forum.bodybuilding.com/showthread.php?t=157757733


    Goal: pull 500 before year is over.
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  17. #17
    Registered User BringtheNoise's Avatar
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    My deadlift went from 385lbs to 460lbs in 10 weeks on the Cube. Looking to pull 480lbs at a meet on the 18th. 95lbs in 13 weeks.

    Also at 148lbs.
    Training log: http://forum.bodybuilding.com/showthread.php?t=152183263
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  18. #18
    Embrace the Bloof Mitch666's Avatar
    Join Date: Jun 2012
    Stats: 6'3", 230 lbs
    Posts: 6,701
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    Originally Posted by CheslinK View Post
    50 lbs in 5 months?

    Forgive me, but aren't there other programs that promise much better results in around 10-12 weeks?

    Coan Phillipi or Mag Ort?
    Yea this, I gained 60 pounds on my deadlift just from peaking it over 9 weeks. Unless your really advanced 50lbs in 5 months is really not alot
    "Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid in broadside in a cloud of smoke, thoroughly used up, totally worn out, and loudly proclaiming "Wow! What a Ride!"
    — Hunter S. Thompson

    Live fast, die young, and leave a jacked and tan corpse.

    Best lifts

    Squat- 455 wrapped
    Bench-325
    Deadlift-585


    385/281/518.5 1184.5 total April 2014
    425/325/585 1335 total December 2014
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  19. #19
    Registered User JacSavage's Avatar
    Join Date: Mar 2013
    Stats: 5'8", 220 lbs
    Posts: 80
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    Columbu Routine

    Congrats guys on finding DL routines that work so well for you! Hope they continue to do so!

    My first Deadlift Routine was from an old Franco Columbu pamphlet- work up to a heavy single then finish off with a standard body building program.

    Tho simplistic to the extreme, my DL steadily went up ( improving 100 lbs or so) till I hit a wall at 4 plates.

    The FDR seemed like a gift from the gods at that point- moving a stuck lift and adding serious muscle to my rear chain.
    Jack Savage

    Fitness Trainer and Author of Best Selling Fitness courses such as CHI METRICS- Power Muscles and INNER STRENGTH in just minutes a week:

    http://www.hikuta.net/classical-conditioning/ChiFitness.cfm
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