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The Olly Jackson Deadlift Routine

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BoarIconThe Olly Jackson Deadlift Routine23-09-2006 @ 20:58 
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nice article olly , is 9 weeks the optimum time to start the build up for a comp ??

i think i did too much for mine and the last 2 weeks were f**king all over the place !!!
tokarIcon...27-09-2006 @ 21:49 
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Originally posted by jonnywildboar...
nice article olly , is 9 weeks the optimum time to start the build up for a comp ??

i think i did too much for mine and the last 2 weeks were f**king all over the place !!!


I think you should always have an eye on when your next competition is and adjust your training accordingly, but the closer it gets the more focused you need to be. I think 9 weeks is a very good period over which to peak specifically for a competition.

Personally I think your last couple of weeks should be a taper. A lot of people tend to train hard right up till a week out and then just take the week off, which I don't think is the most efficient way of doing things. I always (subject to special circumstances) use Sheiko's peaking plan because it's worked very well for me, but I think that ideally you should be looking at doing 1-3RMs or openers, 2-4 weeks from your competition, then 2 weeks out beginning to wind things down gradually, dropping intensity and volume.

Can't remember where I heard it but I like the saying, "You can't make yourself stronger in two weeks, but you can let yourself get stronger."
RobIcon...21-02-2007 @ 18:55 
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Just a few comments from my run of this routine.

Firstly, I have to say that I didn't follow it to the letter (something I intend to do next time). I played around with the number of singles or indeed the weight of them on the lighter weeks. I did this on occasion because I wasn't quite sure whether the weight I was using on the light weeks was light enough to really focus on speed.

However, it should be noted that I plugged in a rather ambitious 210 as the predicted max which left me with 180 on the alternate weeks as opposed to 175. So, I think that the weight here should be scrutinised quite closely. Nothing off an amibitious max (and if you do plug in anything more than 5kilos then just drop the weight a little on these singles).

Another important thing I found was that the routine only really got going for me in the last 4 or 5 weeks when I was deadlifting every week. Before this I was deadlifting every now and then (10 days for example) due to groin injury and subsequent physio sessions. It is the sort of routine you can and should get through in 8 or 9 weeks as written. This is especially true of the first 6 weeks - the weights are ones you simply shouldn't be missing; so get through it in 6 weeks!

I liked the combination of platform deadlifts and rack pulls on alternate weeks. However, in the future I will try some other assistance work because I don't think it should be limited to just these two exercises. Reverse band pulls and hang pulls are examples of what I would like to integrate in the future (quite how I don't know, because alternating three different assistance exercises doesn't let you focus on them enough over the routine as a whole).

One more thing that I feel is important is adding in some volume work towards the end of the assistance. This is something that Olly frequently does but I think forgot to mention in the article. Work up to your heavy max for the day on the assistance and then drop it down so you can do a set from 6-10 reps. This will obviously help add a bit of muscle so it shouldn't be underestimated.

Another point would be going for more 3RMs or 5RMs on rack pulls as opposed to a heavy single most of the time.

All in all though, a very good and sensible routine. The beauty of it is that it has the potential to be modified here and there so it should be good to see what people do with it in the future.

Final note, don't neglect ab work and some lower back work for high reps (Olly points this out in the article and rightly so).
RickIcon...21-02-2007 @ 22:35 
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I'm on week six of this routine and it's done a great deal for me already - the combination of assistance work and the momentum gained is great. Last week I did easily weights that, when I first plugged the numbers into the routine, I didn't think I was going to manage.
RickIcon...22-03-2007 @ 18:57 
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And to report back: 17.5kg PB, to 212.5. Will be doing it again as soon as I'm rested (after either 12 or 19 days).
RobIcon...14-04-2007 @ 12:44 
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Looks like Olly's routine has hit the Netherlands!!

http://forum.dutchbodybuilding.com/f32/deadlift-routine-92863/

Don't have a clue what they're saying about it though.
BoarIcon...14-04-2007 @ 12:54 
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Je moet ook realistische doelen stellen he


oh deary deary me....

LOL, awsome stuff !!!
tokarIcon...02-05-2007 @ 19:26 
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That is so cool, that Olly's routine is being linked to on Dutch websites!

Have to start reading my Teach Yourself Dutch book so I can see what they think of it!
littlegirlbunnyIcon...02-05-2007 @ 20:22 
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I can always ask my dutch flatmate to translate Wink
tokarIcon...02-05-2007 @ 20:32 
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Originally posted by littlegirlbunny...
I can always ask my dutch flatmate to translate Wink


Good idea!
littlegirlbunnyIcon...02-05-2007 @ 20:48 
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Ok, seems like this is what they are saying so far

The first guy has found two deadlift routines he wants to try out.

Some young guy questions how Olly's routine would work with a full body cycle - for example - would he deadlift monday and then do the assistance on the other two days Eek

Someone else comments that Westside only recommend 45% for speedwork and he is currently only using 65%

Two guys decide on Ollys program because it means they can still deadlift and squat on the same day

Some guy comments how, if your current max and your desired max are far apart, you will end up starting with a weight higher than your current max (um, well, yeah, most people could have told you that Wink ) - another guy then tells him to set realistic goals.

Another person comments he is going to try Olly's routine because deadlifting should be hard!

I'll get the rest translated later Happy
JoniIcon...02-05-2007 @ 20:50 
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hehe, awesome, rochelle just read back some of the text for me as well. Seems like one guy has to start trying to explain the routine to others, and so it lives and morphes into new ones, and thats how a lot of routines are born!

Rob, how did you find that? From referers?
RobIcon...02-05-2007 @ 22:06 
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Just through Google mate, think I typed in Sugden Barbell and it came up on the second page or something.
tokarIcon...02-05-2007 @ 22:29 
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So is Rochelle bilingual in English/Afrikaans then?
JoniIcon...03-05-2007 @ 08:25 
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left the country satisfied
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english and dutch actually (after living there close to 10 years!), but not perfect in afrikaans, though they are very close to eachother like swedish and danish.

But great find this dutch message board! We have a veganfitness activity week in holland in august and I wanted to check out some strongman gyms Grin

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