Last Updated on
Similar to his 12 week bench program, the 16 week squat and deadlift program has the athlete using a no-frills approach.
Each lift is trained 1x weekly, leaving plenty of room for complementary assistance exercises based upon the individual weaknesses of the lifter.
Squats workouts are primarily structured as 5×5 and 8×2 workouts. What makes this interesting is that the program calls for no belt, except for week 15.
Deadlift workouts are split between rack pulls and competition deadlifts.
Using 4 different rack positions, the program calls for working up to a single, which is recorded in your training log. From there, you should attempt to set a PR at that rack height the next time it comes up in the program (each rack height is used twice throughout the 16 week cycle).
On competition deadlift days, the program calls for 6 sets of singles, starting at 60% of 1Rm and working up to 82.5% by week 16.