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intermediate deadlift specialization

v1

An 8-week DUP-based program focused on increasing deadlift 1RM through undulating intensity and autoregulation.

Available
powerliftingdeadliftstrengthperiodization

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate deadlift specialization and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Baseline Establishment

    • Verify the user's current Deadlift 1RM using get_user_history.
    • Calculate the Training Max (TM) as 90% of the 1RM.
    • Use remember to store this TM for the duration of the 8-week block.

  2. Phase 1: Accumulation (Weeks 1-3)

    • Week 1 (Intro): Create a primary session with 3x8 at 65-70% TM and a secondary session with 3x10 RDLs. Set target RPE to 7.
    • Week 2 (Volume): Create a primary session with 3x6 at 75% TM and 3x8 RDLs. Set target RPE to 8.
    • Week 3 (Peak Volume): Create a primary session with 4x5 at 80% TM and 4x8 RDLs. Set target RPE to 8.5.

  3. Phase 2: Deload (Week 4)

    • Apply the deload protocol by reducing volume by 50%.
    • Create a session with 2x5 at 50% TM.
    • Add a note using create_note advising the user to keep RPE at 5-6 and focus on restoration.

  4. Phase 3: Intensification & Taper (Weeks 5-7)

    • Week 5 (Intensify): Create a primary session with 3x4 at 85% TM and a secondary session of Paused Deadlifts (2" off floor) for 3x5.
    • Week 6 (Strength): Create a primary session with 3x3 at 90% TM and 3x3 Paused Deadlifts. Set target RPE to 9.
    • Week 7 (Taper): Create a single session with 2x2 at 95% TM. Remove all secondary/accessory deadlift work.

  5. Phase 4: Testing (Week 8)

    • Schedule a 1RM testing session.
    • Instruct the user to perform a standard warm-up followed by 1RM attempts.

  6. Instruction & Cues

    • For every primary session, provide external coaching cues via create_note:
      • "Push the floor away from you" (Leg drive).
      • "Push your glutes toward the wall behind you" (Hinge).
      • "Shave your shins with the bar" (Bar path).
    • Explain the RPE Guardrail:
      • If RPE is 10: Reduce load by 2.5–5%.
      • If RPE is < 7: Increase load by 2.5%.
    • Enforce a 1–2 Reps in Reserve (RIR) limit to avoid CNS burnout.

  7. Completion & Review

    • After the Week 8 test, use compute_one_rep_max if necessary to log the new 1RM.
    • Update the user's Training Max by 2.5–5% using update_training_max before starting a new cycle.