Kentucky Strong: Add 100 Pounds to Your Pull

articles.elitefts.com/training-articles/kentucky-strong-add-100-pounds-to-your-pull/
The following program is basic. Ive used this and similar setups
with clients and myself, and had great successit works. This
exact program has been used to take a clients max deadlift from
315 to 415 in 24 weeks. Theres nothing revolutionary about this.
Its just a smart, simple program that works. This works
exceptionally well for beginner and intermediate lifters.
Long story short, I had a high school wrestler who began training with me last
f all, six weeks bef ore the season started. Once wrestling began, he was
unable to make it in to train with me. During the season he injured his
shoulder and required surgery. Once he healed up f rom surgery, he gave me a
call to get back into the gym. Finally, we resumed training together on May
29
t h
. This time around, his goals were a bit dif f erent. For example, instead of
training f or wrestling, he wanted to get as big and strong as possible. Training
with our strongman crew, he also decided hed like to compete.
Hes a natural, athletic kid who has pretty good genetics. The f irst session
back in, I worked him up to a 1RM on his deadlif t. Because hes been lif ting
consistently f or a f ew years, has great body awareness and natural
athleticism, I wasnt worried about working him up to a 1RM. This gave me a
baseline of where he was. We worked him up to 315 pounds f or a solid, but
dif f icult rep. Af ter one more jump up in weight, he missed 335. (Note: I dont
always test a 1RM with clients. Sometimes Ill use a 3RM or 5RM. There are
special situations where I wont even test them f or a long time. Instead, we
will just progress f rom session to session. This really does vary f rom
individual to individual.)
While we also wanted to bring up his squat and get him accustomed to the
strongman events, my main goal was to bring up his deadlif t and rehab his
shoulder to allow him to press pain-f ree. Not knowing how the squat would
af f ect his shoulder, the deadlif t became the main f ocus. Adjustments to this
setup would be based on his f eedback.
He is only able to train with me once a week so I set his program up as
f ollows:
Monday: Full Body (train alone)
Wednesday: Full Body (train with me)
Saturday: Strongman Event Day (train with the strongman crew)
Im only going to show the programming f or his lower body, as the deadlif t
was our main f ocus.
On Mondays when he trained alone, I limited his reps to f ive on the squat and
deadlif t, and used a simple 55 progression. He was instructed to perf orm
each rep as explosively as possible and work on perf ecting technique. The
f irst f ew weeks are pretty light, but progress overtime. This is by design.
He squatted and deadlif ted every week. When working him up to his training 5,
3 or 1RMs, we avoided missing reps. He was instructed to always leave at
least one rep in the tank.
Accessory work: Im not going to get into what he did because everyone has
dif f erent weaknesses. Just do what YOU suck at. Train YOUR weak points.
I wont be detailing the event days below, but typically it looked like:
Week A:
Log Clean & Press
Farmers Carry
Atlas Stones
Week B:
Log Clean & Press
Yoke Walk
Carry or Medley
For those who dont train strongman events, organize the template slightly
dif f erent. Id like to see another day or two of rest between squat/deadlif t
days, with the strongman events removed f rom the program:
Example #1:
Monday: Full Body (Squat/Deadlif t)
Wednesday: Full Body (Single leg work)
Friday: Full Body (Squat/Deadlif t)
Example #2:
Monday: Lower (Squat/Deadlif t)
Tuesday: Upper Body
Thursday: Lower Body (Squat/Deadlif t)
Friday: Upper Body
Example #3:
Monday: Lower Body (Squat/Deadlif t)
Tuesday: Upper Body
Thursday: Full Body (Squat/Deadlif t)

24 Week Deadlift
Phase 1
Deadlif t: All percentages below are based on a training max. His training max
was 85% of his true 1RM.
Squat: All percentages below are based on a training max. His training max
was based on 85% of his estimated 1RM. Since his squat technique wasnt
as prof icient as his deadlif t, I worked him to a 5RM instead of a 1RM. This
was used to establish his estimated 1RM.
The training max or everyday max is a very important part of this program.
Using a true max f or this program will not work properly.
Monday- Alternate A and B for six weeks
Week A- Squat
Week B- Deadlif t
Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 2: Deadlif t: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 4: Deadlif t: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Week 6: Deadlif t: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Wednesday: Alternate Week A and Week B for six weeks
Week A- Deadlif t
Week B- Squat
Week 1: Deadlif t: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @
85% (Continue making 5% jumps until a 5RM is met.)
Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%
(Continue working up making 5% jumps until a 5RM is met.)
Week 3: Deadlif t: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @
90% (Continue working up making 5% jumps until a 3RM is met.)
Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%
(Continue working up making 5% jumps until a 3RM is met.)
Week 5: Deadlif t: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
(Continue working up making 5% jumps until a 1RM is met. This is a training 1
rep max. Not a true 1 rep max. There is some lef t in the tank, but the bar is
approached aggressively.)
Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
(Continue working up making 5% jumps until a 1RM is met. Not a true 1 rep
max. There is some lef t in the tank, but the bar is approached aggressively.)
Phase 2
Deadlif t All percentages below are based on a training max. We have now
added 10 pounds to his deadlif t training max.
Squat All percentages below are based on a training max. We have now
added 10 pounds to his squat training max.
Monday- Alternate A and B for six weeks
Week A Squat
Week B Deadlif t
Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 2: Deadlif t: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 4: Deadlif t: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Week 6: Deadlif t: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Wednesday- Alternate Week A and Week B for six weeks
Week A- Deadlif t
Week B- Squat
Week 1: Deadlif t: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @
85% (Continue making 5% jumps until a 5RM is met. Go f or a 5 rep PR here.)
Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%
(Continue working up making 5% jumps until a 5RM is met. Go f or a 5 rep PR
here.)
Week 3: Deadlif t: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @
90% (Continue working up making 5% jumps until a 3RM is met. Go f or a 3
rep PR here.)
Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%
(Continue working up making 5% jumps until a 3RM is met. Go f or a 3 rep PR
here.)
Week 5: Deadlif t: 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95% (This is a
training 1 rep max. Not a true 1 rep max. There is some lef t in the tank, but
the bar is approached aggressively. Continue working up making 5% jumps
until a 1RM is met. Go f or a heavier single than phase 1.)
Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
(This is a training 1 rep max. Not a true 1 rep max. There is some lef t in the
tank, but the bar is approached aggressively. Continue working up making 5%
jumps until a 1RM is met. Go f or a heavier single than phase 1.)
Phase 3
Back off sets are added after hitting RM for the day. All back off sets are done
beltless.
Deadlif t All percentages below are based on a training max. We have now
added 10 more pounds to his deadlif t training max.
Squat All percentages below are based on a training max. We have now
added 10 more pounds to his squat training max.
Monday- Alternate A and B for six weeks
Week A- Squat
Week B- Deadlif t
Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 2: Deadlif t: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 4: Deadlif t: 70%x5, , 80%x5, 90%x5, 80%x5, 70%x5
Week 5: Squat: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Week 6: Deadlif t: 75%x5, 85%x5, 95%x5, 85%x5, 75%x5
Wednesday- Alternate Week A and Week B for six weeks
Week A- Deadlif t
Week B- Squat
Week 1: Deadlif t: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @
85% (Continue making 5% jumps until a 5RM is met. Go f or a 5 rep PR here.)
Back of f sets: 3 sets of 5-8 @ 65%
Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%
(Continue working up making 5% jumps until a 5RM is met. Go f or a 5 rep PR
here.)
Back of f sets: 3 sets of 5-8 @ 65%
Week 3: Deadlif t: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @
90%
Continue working up making 5% jumps until a 3RM is met. Go f or a 3 rep PR
here.
Back of f sets: 3 sets of 5-8 @ 70%
Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%
(Continue working up making 5% jumps until a 3RM is met. Go f or a 3 rep PR
here.)
Back of f sets: 3 sets of 5-8 @ 70%
Week 5: Deadlif t: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
(This is a training 1 rep max, not a true 1 rep max. There is some lef t in the
tank, but the bar is approached aggressively. Continue working up, making 5%
jumps until a 1RM is met. Go f or a heavier single than phase 2.)
Back-of f sets: 3 sets of 3-5 @ 75%
Week 6: Squat: 3 reps @ 65%, 3 reps @ 75%, 3 reps @ 85%, 1 rep @ 95%
(This is a training 1 rep max, not a true 1 rep max. There is some lef t in the
tank, but the bar is approached aggressively. Continue working up making 5%
jumps until a 1RM is met. Go f or a heavier single than phase 2.)
Back-of f sets: 3 sets of 3-5 @ 75%
Phase 4
Back off sets are added after hitting RM for the day. All back off sets are done
beltless.
Deadlif t All percentages below are based on a training max. We have now
added 10 more pounds to his deadlif t training max.
Squat All percentages below are based on a training max. We have now
added 10 more pounds to his squat training max.
Monday- Alternate A and B for six weeks
Week A Squat
Week B Deadlif t
Week 1: Squat: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 2: Deadlif t: 65%x5, 75%x5, 85%x5, 75%x5, 65%x5
Week 3: Squat: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 4: Deadlif t: 70%x5, 80%x5, 90%x5, 80%x5, 70%x5
Week 5: Squat: Omit Deadlif t Testing Week
Week 6: Deadlif t: 75%x5,85%x5, 95%x5, 85%x5, 75%x5
Wednesday- Alternate Week A and Week B for six weeks
Week A- Deadlif t
Week B- Squat
Week 1: Deadlif t: 5 reps @ 60%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @
85% (Continue making 5% jumps until a 5RM is met. Go f or a 5 rep PR here.)
Back-of f sets: 3 sets of 5-8 @ 65%
Week 2: Squat: 5 reps @ 55%, 5 reps @ 65%, 5 reps @ 75%, 5 reps @ 85%
(Continue working up making 5% jumps until a 5RM is met. Go f or a 5 rep PR
here.)
Back-of f sets: 3 sets of 5-8 @ 65%
Week 3: Deadlif t: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @
90% (Continue working up making 5% jumps until a 3RM is met. Go f or a 3
rep PR here.)
Back-of f sets: 3 sets of 5-8 @ 70%
Week 4: Squat: 3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90%
(Continue working up making 5% jumps until a 3RM is met. Go f or a 3 rep PR
here.)
Back-of f sets: 3 sets of 5-8 @ 70%
Week 5: TEST Deadlif t: 1 rep @ 65%, 1 rep @ 75%, 1 rep @ 85%, 1 rep @
95% (Continue working up making 5-10% jumps until a 1RM is met. Go f or an
all time PR here.)
Week 6: Squat: 3 reps @ 65% TM, 3 reps @ 75% TM, 3 reps @ 85% TM, 1
rep @ 95% TM (This is a training 1 rep max, not a true 1 rep max. There is
some lef t in the tank, but the bar is approached aggressively. Continue
working up, making 5% jumps until a 1RM is met. Go f or a heavier single
than phase 3.)
He f inished this phase with a PR pull of 415 pounds, a f ull 100 pounds heavier
than his pull just 24 weeks bef ore. And he had some lef t in the tank. Even on
this testing day, I didnt allow him to miss a lif t.
So what will we do now?
He will continue to f ollow these 6-week phases above, slowly increasing his
training max, setting 5 and 3 rep PRs, hitting a heavier training single than the
phase bef ore, and progressing on this as long as he can. A lot of people like
changing programs, switching things up, etc., but I f irmly believe if its not
broke, dont f ix it. This is working f or him, so theres no need to change a
thing. When the weights start becoming too heavy to f inish without missing
reps or missing weights, we will reset his training max. Id simply subtract 20
pounds f rom the current training max and progress f rom there. Eventually he
will have milked it f or all its worth. Then, the changes will come. The only
changes we will make bef ore this happens will be his accessory work. This
will be determined by how his heaviest single of the previous phase looks like
and what his weak point is at that moment.
Related Articles
Kentucky Strong: Tips f rom LTT7 f or Those Who Missed It
Kentucky Strong: Should You Compete?
Kentucky Strong: Meathead Meals