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531 Deadlift · gameday.fit

gameday.fit

531 Deadlift

A 5/3/1 deadlift progression: a baseline one-rep max test, then four 4-week cycles (5/5/5+, 3/3/3+, 5/3/1+, deload). The final cycle ends with a PR attempt and a recovery week. Scheduled here as one deadlift session per week, about 17 weeks in total.

Programmed by BuildWell.Fitness

Day 1Share my results with the coach

17 sessions· page 2 of 3

531 Deadlift

Day 50

Deadlift: 5/3/1+ (Cycle 2)

Deadlift 5/3/1+

5 @ 75%
3 @ 85%
1+ @ 95% (as many reps as possible, at least 1)

Goal: 2, Max: 3

531 Deadlift

Day 57

Deadlift: Deload (Cycle 2)

Deadlift Deload

5 @ 40%
5 @ 50%
5 @ 60%

531 Deadlift

Day 64

Deadlift: 5/5/5+ (Cycle 3)

Deadlift 5/5/5+

5 @ 65%
5 @ 75%
5+ @ 85% (as many reps as possible, at least 5)

Goal: 7-8, Max: 10

531 Deadlift

Day 71

Deadlift: 3/3/3+ (Cycle 3)

Deadlift 3/3/3+

3 @ 70%
3 @ 80%
3+ @ 90% (as many reps as possible, at least 3)

Goal: 4-5, Max: 7

531 Deadlift

Day 78

Deadlift: 5/3/1+ (Cycle 3)

Deadlift 5/3/1+

5 @ 75%
3 @ 85%
1+ @ 95% (as many reps as possible, at least 1)

Goal: 2, Max: 3

531 Deadlift

Day 85

Deadlift: Deload (Cycle 3)

Deadlift Deload

5 @ 40%
5 @ 50%
5 @ 60%

531 Deadlift

Day 92

Deadlift: 5/5/5+ (Cycle 4)

Deadlift 5/5/5+

5 @ 65%
5 @ 75%
5+ @ 85% (as many reps as possible, at least 5)

Goal: 7-8, Max: 10