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!
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05-05-2013, 10:48 AM #1
Finnish Deadlift Routine - add 50 pounds to your Deadlift in 20 weeks??
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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05-05-2013, 11:44 AM #2
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 programLifting Maxes:
Clean and Jerk: 210*1
Snatch: 185*1
Dead Lift: 435 Conventional; 445 Sumo >>> Tested in 2019
Squat: More than you can afford pal; Ferrari....
Bench Press: Untested
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05-05-2013, 11:52 AM #3
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%x1Jack 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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05-05-2013, 03:01 PM #4
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05-05-2013, 03:17 PM #5
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05-06-2013, 07:01 AM #6
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
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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05-06-2013, 11:10 AM #7
- Join Date: Mar 2012
- Location: Seoul, Korea, Republic of
- Age: 37
- Posts: 861
- Rep Power: 2911
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?Instagram: @CheslinK
RCSS - Pro-Antium and Testogen XR
http://forum.bodybuilding.com/showthread.php?t=164506311&p=1313199721#post1313199721
Fat STattACK with Gaspari: Detonate XT + Creapure(Pineapple) + SuperPump Log (Sponsored)
http://forum.bodybuilding.com/showthread.php?t=163484771
This is the story about how GAT NITRAFLEX turned me from Nil to Trill
http://forum.bodybuilding.com/showthread.php?t=164223631&p=1332286821#post1332286821
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05-06-2013, 11:31 AM #8
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05-06-2013, 11:33 AM #9
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05-06-2013, 11:42 AM #10
- Join Date: Mar 2012
- Location: Seoul, Korea, Republic of
- Age: 37
- Posts: 861
- Rep Power: 2911
Instagram: @CheslinK
RCSS - Pro-Antium and Testogen XR
http://forum.bodybuilding.com/showthread.php?t=164506311&p=1313199721#post1313199721
Fat STattACK with Gaspari: Detonate XT + Creapure(Pineapple) + SuperPump Log (Sponsored)
http://forum.bodybuilding.com/showthread.php?t=163484771
This is the story about how GAT NITRAFLEX turned me from Nil to Trill
http://forum.bodybuilding.com/showthread.php?t=164223631&p=1332286821#post1332286821
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05-06-2013, 11:46 AM #11
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05-06-2013, 12:13 PM #12
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05-08-2013, 07:51 AM #13
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
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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05-08-2013, 08:02 AM #14
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?
"Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin to slit throats."
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05-08-2013, 08:23 AM #15
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05-08-2013, 11:17 AM #16
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05-08-2013, 11:47 AM #17
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05-08-2013, 03:33 PM #18"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- 500
Bench-390
Deadlift-635
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05-10-2013, 06:48 AM #19
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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