Founders Deadlift Peak
Double your deadlift frequency and peak for your first meet.
Table of Contents
Overview
Founders Deadlift Peak takes the 12-week block structure from the Competition Foundation and specializes it around the deadlift. You train four days per week, with two dedicated deadlift sessions — one heavy, one variation — while squat and bench are maintained at competition-ready levels.
The variation work changes by block: deficit deadlifts in the volume block build starting strength and upper back position; rack pulls in the strength block reinforce lockout and teach you to handle heavy weight. By Week 10, you are pulling near your competition maximum.
Who This Is For
- Intermediate lifters whose deadlift lags behind squat and bench
- Competitors preparing for a meet who want to specialize on the pull
- Lifters who have completed Founders Competition Foundation and want to bring up the deadlift
Program Structure
Week 1 — Orientation (~65% TM)
All four days are run at low intensity to establish baselines and get your body used to the frequency. Week 1 is the deload that transitions you into the program.
Weeks 2–4 — Volume Block (RPE 7.5–8)
Heavy Deadlift day: 5 sets of 5 conventional deadlifts, dead-stop each rep. Squat maintenance work follows.
Deadlift Variation day: Deficit deadlifts (2–4 cm) for sets of 5–6. These build strength off the floor and reinforce lat engagement at the bottom.
Bench + Upper day: Bench press volume with rowing accessories.
Squat + Accessory day: Squat maintenance with posterior chain work.
Week 5 — Deload
Full deload. Volume and intensity both drop significantly.
Weeks 6–8 — Strength Block (RPE 8–9)
Heavy Deadlift day: 4 sets of 3–4. Intensity climbs toward 87.5% TM.
Deadlift Variation day: Rack pulls (just below the knee) for 3 sets of 3. Rack pulls let you overload the lockout and build confidence with heavy weight in your hands.
Bench + Upper day: Strength-focused bench with reduced volume.
Squat + Accessory day: Squat strength work.
Week 9 — Deload
Second deload before the peak block.
Weeks 10–11 — Peak Block (~90–95% TM)
Heavy doubles and singles on the main deadlift day. Variation work reduces to maintenance volume. This is your competition simulation — treat Week 11 as a mock meet.
Week 12 — Taper
Opener weight, two sets of two. Protect your body. The work is done.
Equipment Required
- Barbell
- Power rack
- Bench press bench
- Dumbbells
- Cable machine
- Pull-up bar
Progression Model
Same block structure as Competition Foundation, but the deadlift volume and variation work are doubled. Squat and bench are maintained rather than built — expect these to hold steady or increase slightly as your overall strength base grows.
Key Lifts
Day 1 — Heavy Deadlift: Conventional deadlift primary. Back squat maintenance. Core work.
Day 2 — Bench + Upper: Bench press primary. Row variations, shoulder work.
Day 3 — Deadlift Variation: Deficit deadlift (volume block) or rack pull (strength block). Accessory pulling work.
Day 4 — Squat + Accessory: Back squat primary. Romanian deadlift and posterior chain accessories.
Track Founders Deadlift Peak with SteelRep
SteelRep handles progression, rest timers, and logging automatically — so you can focus on lifting. Founders Deadlift Peak is included with Pro ($4.99/month).
