Deadlift Specialization

8 weeks of focused deadlift programming for the lifter who's outgrown linear progression. Built on Jim Wendler's 5/3/1 wave structure with high-volume Romanian Deadlift supplemental work (a smarter alternative to Boring But Big for deadlift — same volume principle, less spinal fatigue). Block 1 (weeks 1-4) is hypertrophy: heavy 5/3/1 top sets followed by 5x10 RDLs at 60% to build the hamstring and glute mass that drives a heavier pull. Block 2 (weeks 5-8) is strength: heavier wave percentages, paused FSL work for start-strength, deficit and snatch-grip variation days. Week 4 is a programmed deload. Week 8 is a test — work up to a single and set a new Training Max. Requires a known deadlift 1RM (or rep-max estimate) before you start; the program is built around your Training Max (90% of 1RM). SCHEDULE: Train 3 days a week. Recommended split: Mon (Heavy DL 5/3/1) / Wed (Posterior Chain Volume) / Fri (Trap Bar / Variation Pull) — at least 1 rest day between sessions, ideally 48-72 hours between the two pulling days. Heavy deadlift CNS demand recovers slowly; do NOT stack pulls on consecutive days. THIS IS A DEADLIFT SPECIALIZATION. The program does not train squat or bench. Maintain your upper body via 1-2 weekly bench/OHP sessions and your squat via 1 weekly squat session on your own (or a separate program) — light to moderate intensity — so those lifts don't decay during the block.

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