Desired max 315

Current Max 275

Weight Increment 5

Exercise Week 1 Exercise Week 2

Deadlift 240 X2 Reps Deadlift 255
190 8 sets of 3 - 90 sec.rest 205

Exercise Week 3 Exercise Week 4

Deadlift 270 X2 Reps Deadlift 285
225 6 sets of 3 - 90-120 sec.rest 240

Exercise Week 5 Exercise Week 6

Deadlift 255 X3 sets of 3 reps Deadlift 270
205 3 sets of 3 - 120 sec.rest 225

Shrugs 165 Shrugs 180

Exercise Week 7 Exercise Week 8

Deadlift 285 X2 Deadlift 300
240 3 sets of 3 - 120 sec.rest 225

Shrugs 195 Shrugs 210

Exercise Week 9 Exercise Week 10

Deadlift 310 X1 Deadlift 315
225 2 sets of 3 - rest as needed 190

Shrugs 210 Shrugs None

X2 Reps
8 sets of 3 - 90 sec.rest

X2 Reps
5 sets of 3 - 90-120 sec.rest

X2
3 sets of 3 - 120 sec.rest

X2
3 sets of 3 - 120 sec.rest

X1
2 sets of 3 - rest as needed
Desired max 185
Current Max 135
Weight Increment 5

Exercise Week 1 Exercise Week 2

Deadlift 140 X2 Reps Deadlift 150
115 8 sets of 3 - 90 sec.rest 125

Exercise Week 3 Exercise Week 4

Deadlift 160 X2 Reps Deadlift 170
130 6 sets of 3 - 90-120 sec.rest 140

Exercise Week 5 Exercise Week 6

Deadlift 150 X3 sets of 3 reps Deadlift 160
125 3 sets of 3 - 120 sec.rest 130

Shrugs 85 Shrugs 90

Exercise Week 7 Exercise Week 8

Deadlift 170 X2 Deadlift 180
140 3 sets of 3 - 120 sec.rest 130

Shrugs 95 Shrugs 105

Exercise Week 9 Exercise Week 10

Deadlift 185 X1 Deadlift 185
130 2 sets of 3 - rest as needed 115

Shrugs 105 Shrugs None

X2 Reps
8 sets of 3 - 90 sec.rest

X2 Reps
5 sets of 3 - 90-120 sec.rest

X2
3 sets of 3 - 120 sec.rest

X2
3 sets of 3 - 120 sec.rest

X1
2 sets of 3 - rest as needed