The Olly Jackson Deadlift Routine
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| Boar |  | The Olly Jackson Deadlift Routine | 23-09-2006 @ 20:58 |
 Walk your talk Member 5, 25557 posts Administrator | 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 !!! | ||
| tokar | | ... | 27-09-2006 @ 21:49 |
 Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 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." | ||
| Rob | | ... | 21-02-2007 @ 18:55 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 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). | ||
| Rick | | ... | 21-02-2007 @ 22:35 |
 I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | 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. | ||
| Rick | | ... | 22-03-2007 @ 18:57 |
I am a bench-only guy Member 3, 10034 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | 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). | ||
| Rob | | ... | 14-04-2007 @ 12:44 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 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. | ||
| Boar | | ... | 14-04-2007 @ 12:54 |
Walk your talk Member 5, 25557 posts Administrator | Je moet ook realistische doelen stellen he oh deary deary me.... LOL, awsome stuff !!! | ||
| tokar | | ... | 02-05-2007 @ 19:26 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | 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! | ||
| littlegirlbunny | | ... | 02-05-2007 @ 20:22 |
 MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | I can always ask my dutch flatmate to translate  | ||
| tokar | | ... | 02-05-2007 @ 20:32 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | Originally posted by littlegirlbunny... I can always ask my dutch flatmate to translate Good idea! | ||
| littlegirlbunny | | ... | 02-05-2007 @ 20:48 |
MIA Member 7, 621 posts SQ 80, BP 45, DL 125250.0 kgs @ 55kgs UnEq | 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  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 ) - 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  | ||
| Joni | | ... | 02-05-2007 @ 20:50 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | 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? | ||
| Rob | | ... | 02-05-2007 @ 22:06 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Just through Google mate, think I typed in Sugden Barbell and it came up on the second page or something. | ||
| tokar | | ... | 02-05-2007 @ 22:29 |
Невыносимо Высокомерный (RIP) Member 11, 965 posts SQ 190, BP 140, DL 255585.0 kgs @ 95kgs UnEq | So is Rochelle bilingual in English/Afrikaans then? | ||
| Joni | | ... | 03-05-2007 @ 08:25 |
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | 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  | ||