The Evolution of My Deadlift Training
by 2 Times World Superheavyweight Powerlifting Champion
Brad Gillingham
I have experimented with many different methods to train the deadlift during the past 25 years. Initially my deadlift training was very crude and elementary. I would pull as much off the floor as I could for a single rep on a frequent basis. This is great for a young lifter with lots of energy but with this approach back injuries can be frequent and severe. I was fortunate to remain fairly healthy but in a short time gains dropped off. Youthful exuberance will lose out to gravitational pull and the human body is not invincible. Try telling that to a teenager or a lifter in his/her early twenties. Eventually we all learn. Our pain and failures educate every lifter.

I found a new approach when I adapted to a high-intensity periodized rep scheme but still primarily pulled every week off the floor. Eventually I went to a partial rack deadlift (PRD) approach as assistance to my full movement, but I still pulled every week off the floor. Basically, I was grinding out heavy sets and then pulling PRD’s until failure. Oh, my aching back! When I hit the magical age of 25, I hit the wall. The body had slowed down and training to failure each and every workout was no longer feasible. I began reading more about workout schemes and I started to look at a different approach. From age 25 to 30 I implemented a plan of PRD every other week and behind the back (BTB) deadlifts on the opposite week with a few heavy singles thrown in the mix. I had brought my BTB up to a set of 5 with 715. I had a lot of my early strength gains with this approach. The BTB deadlifts really worked the back, legs and hip extensors in a brutal way. Eventually I became too thick to train BTB deadlifts and I was at a loss for a couple of years as to how to train. The one movement that remained consistent was the PRD.

I found I hit another age plateau in my early thirties. I began to struggle with balancing my squat training and deadlift training during the same week. At this point, I developed my new method of training. I built a system that would utilize my squat training and my deadlift training in the same week to get gains out of both lifts. It has become a complete system of training rather than sacrificing one lift for the other.

I broke my deadlift training down into a new mentality of trying to build my leg, hip and back strength through both combined and separate movements to accomplish my pulling strength. I talked with Scott Safe, SAFE USA, and he turned me on to Front Squats and Romanian Deadlifts (RDLS). A good friend of mine, Jorgen Ljunjberg from Sweden told me about his squat training method. Jorgen trains by himself on a frequent basis in a small town located in Northern Sweden. He built his 400KG+ Squat by training 5x5 rep schemes with lower percentages of weight.

I have called my new method the 5x5 method. The basis of the method is to hyper load the major muscle groups during the squat training session, and to lessen the muscle fatigue on the erectors during the deadlift training work out. I use a 3-day per week split. On Mondays I train the deadlift movement. Every other week I alternate between PRD’s and pulling singles from the floor. I supplement this workout with front squats, RDLS and rowing movements. Wednesday is my heavy bench night. Friday is my heavy squat training session. The Friday workout is primarily a high volume 5x5 training night with a few low percentage 8x2 active rest nights built into the program. The body is really fatigued from the 5x5 night. It can make for some long weekends. The delayed onset muscle soreness usually kicks in around noon on Sunday. This makes for a lot of TV watching on the weekends. This program really works but expect muscle soreness like you have never experienced. The program is not for the casual lifter. It is Pain and Suffering but it proves big dividends on your total.

I am a lifetime drug free athlete. I have used this method to win 2 IPF World Championships in 2000 and 2001. I was Silver Medalist in 1997, 1999 and 2002. This approach really works. I have coached several USA Powerlifting World Team members by using this method. I would like to add that no method is the best method for everyone and your individual strengths will keep changing. Make sure to be progressive and work your weak areas.

Train Like an Animal!

Brad Gillingham Team GNC Pro Performance


Brad Gillingham Squat and Deadlift Program

SQUAT Projected Squat max with no gear and no belt -780 Recalculate the poundages based on your projected maxes.
*5x5 sets are done in 20-30 minutes. *8x2 sets are done High Bar with close stance in 10-15 minutes.
Week Weight Sets Percentage Gear
1 410 5x5 52.50% None/No Belt
2 449 5x5 57.50% None/No Belt
3 488 5x5 62.50% None/No Belt
4 468 8x2 60.00% None/No Belt
5 507 5x5 65.00% None/No Belt
6 546 5x5 70.00% None/No Belt
7 468 8x2 60.00% None/No Belt
8 585 5x5 75.00% None/No Belt
9 468 8x2 60.00% None/No Belt
10 527 5x5 67.50% None/No Belt
11 566 5x5 72.50% None/No Belt
12 468 8x2 60.00% None/No Belt
13 605 5x5 77.50% None/No Belt
14 468 8x2 60.00% None/No Belt
15 3x1 Full Gear Full Gear
16 468 8x2 60.00% None/No Belt

DEADLIFT Projected Deadlift max with full gear -881 Recalculate the poundages based on your maxes.
Week Weight Sets Percentage Gear
1 Rack 7 Belt
2 529 6x1 60.00% None/No Belt
3 Rack 6 Belt
4 595 6x1 67.50% None/No Belt
5 Rack 5 Belt
6 661 6x1 75.00% None/No Belt
7 Rack 4 Belt
8 727 6x1 82.50% None/No Belt
9 Rack 7 Belt
10 529 6x1 60.00% None/No Belt
11 Rack 6 Belt
12 595 6x1 67.50% None/No Belt
13 Rack 5 Belt
14 661 6x1 75.00% None/No Belt
15 Rack 4 Belt
16 727 6x1 82.50% None/No Belt
* Deadlift Assistance work is Front Squats and RDL's. Front Squats are done before the Deadlift. * RDL's are done afterwards. I warm up with Hang or Power Cleans.
Rack 7 Just above knee Work up to a single and record max in training log.
Rack 6 Just below knee Try to better PR's each time through the program.
Rack 5 3 inches below knee A good hint is to not go overboard in breaking PR's.
Rack 4 5 inches below knee

To hire Brad Gillingham for a consultation on power training e-mail him at bgillingham@centurytel.net.