Deathdealer is a strength program influenced by 5/3/1 BBB and Simple Jack’d. Like 5/3/1, it is run in 3 week cycles, has one focus lift (i.e. T1 lift) per training session, and uses training maxes. Having a given number of goal reps for your T2 lift, to be completed in any number of sets, is borrowed from Simple Jack’d.
Table of Contents
Spreadsheet
This program was initial shared by /u/Smithereens1 on /r/weightroom. I recommend reading their write up, as it goes into extra detail about how to run the program. I also recommend reading the “Instructions” tab.
Program Overview
Weekly training summary:
- Squat 2x per week
- Bench Press 2x per week
- Deadlift 2x per week
- Overhead Press 2x per week
- Recommended accessories: pull ups, rows, ab wheel, hanging leg raises (similar to 5/3/1)
Focus Lifts
There are three different variations of this program:
- 0 focus lifts
- 1 focus lift
- 2 focus lifts
A “focus” lift is a lift that you hit for a daily minimum rep count at 85% of your training max. These daily rep goals can be completed in as many sets as needed.
It should be performed first every day, unless it’s already programmed for that day.
If your focus lift is already programmed as a T1, then perform the daily minimum reps after your third working set (the AMRAP set), but before your FSL/Joker Sets.
If your focus lift is already programmed as a T2, do the T1 lifts first. Then, complete the daily minimum number of reps for your focus lift, followed by the prescribed T2 work.
T1 and T2 Lifts
After that you have your T1 lift, which has a few different training methodologies applied.
- Standard 5/3/1 proression (these are the first three sets, with the third set being an AMRAP set)
- FSL (First Set Last)
- Joker Sets
The program author recommends a combination of Joker Sets and FSL sets. This is the example they provide in the spreadsheet “Instructions” tab:
“For example: Bench 5+ day, you’re feeling really good. You hit 11 reps at 175 on your +set, so you do Joker sets. First Joker set you hit 5 reps at 195 (195 is approximately 175 +10%). Second set, you hit 5 reps at 215 (215 is approximately 195 +10%). Third set, you only hit 4 reps at 235.
For FSL, you will now add all Joker set reps, add 5, then subtract from FSL target reps. Here, it is 50 – ((5+5+4)+5) = 50 – (19) = 31 reps of FSL.
Pure formula, if it still isn’t clear, where JS = number of reps performed in each joker set: FSL – ((JS1 + JS2 + JS3…) +5) = New FSL.”
Next are the T2 lifts. These will be trained for 2 sets of 5, followed by a rep goal, which you can hit in as many sets as you need.
For example, if Overhead Press is programmed for 40 reps at 75 lbs, you could achieve that in 4 sets of 10 reps, 5 sets of 8 reps, 2 sets of 20 reps, and so on.
The T2 sets with an asterisk(*) next to them are optional and should only be completed if you’re still feeling good after completing the prior T2 work.
Cycling
The author recommends running two cycles of this program, followed by a deload.
Between cycles, unless you’re doing a deload, add 5 lbs/2.5 kg for pressing movements and 10 lbs/5 kg for squats and deadlifts to your training max.
Training Max
A training max is 80-90% of your “true” 1RM, with 90% being the most common percentage used.
For example, if your 1RM in the bench press is 100 kg, your training max would be 90 kg (100 kg * 90%).
