Brad Gillingham Squat and Deadlift Program

Projected Max.Squat Deadlift

400 400 (Plug in projected max into boxes)*Squat is max with no gear and no belt*Deadlift is max with full gear.

Squat*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

1 210 5x5 52.50% None/No Belt2 230 5x5 57.50% None/No Belt3 250 5x5 62.50% None/No Belt4 240 8x2 60.00% None/No Belt5 260 5x5 65.00% None/No Belt6 280 5x5 70.00% None/No Belt7 240 8x2 60.00% None/No Belt8 300 5x5 75.00% None/No Belt9 240 8x2 60.00% None/No Belt

10 270 5x5 67.50% None/No Belt11 290 5x5 72.50% None/No Belt12 240 8x2 60.00% None/No Belt13 310 5x5 77.50% None/No Belt14 240 8x2 60.00% None/No Belt15 3x1 Full Gear Full Gear16 240 8x2 60.00% None/No Belt

Deadlift

Week Weight Sets Percentage Gear1 Rack 7 Belt2 240 6x1 60.00% None/No Belt3 Rack 6 Belt4 270 6x1 67.50% None/No Belt5 Rack 5 Belt6 300 6x1 75.00% None/No Belt7 Rack 4 Belt8 330 6x1 82.50% None/No Belt9 Rack 7 Belt

10 240 6x1 60.00% None/No Belt11 Rack 6 Belt12 270 6x1 67.50% None/No Belt13 Rack 5 Belt14 300 6x1 75.00% None/No Belt15 Rack 4 Belt16 330 6x1 82.50% None/No Belt

*Deadlift Assistance work is Front Squats and RDL's. Front Squats are done before 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 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