Tom87
Level 4 Valued Member
Male, 75kg, 181cm.
TLDR :
Began the program below on april 29th with a sumo deadlift PR of 95, and got to 150kg by july 9th. About a 55kg increase in 70 days.
Deadlift Singles Success Story: A Fitness article
Which I found here :
INCREDIBLE Deadlift Singles Program Resullts
I was so inspired and motivated to try after reading the above post, that I figured I would add mine.
Here's the log.
April 16th :
Test sumo deadlift = 95kg max. Didn't try more because my form was clearly slipping.
At the time I was doing squat, and only deadlifted once in a while, but started to have knee pain due to squat. Thus I dropped squat and began this program (and had no knee pain since)
I did not really follow the program but used the basic structure : I just went about everyday whenever I could, had some shorts breaks due to badminton tournaments and traveling. Also I tested myself more regularly than advised.
I didn't use the planned deloads as I felt good, I just used my traveling breaks as deload.
Also, when I started, I didn't care about going 7 weeks or 20, I just thought I'm going until it starts getting too hard. My goal was to use this calm period (badminton wise) the best I could to build strength for the next season, and I was hoping to get to about 140-150kg PR by the end of july (before badminton boot camp).
April 29th : 15*60kg (15 singles at 60kg).
30th : 12*65kg
Mai :
2nd : 10*70
3 : 8*75
5 : 6*80
6 : 5*3 65
7 : 4*3 70
8 : 5*2 75
9 : Tested myself a bit, using the opportunity as I had a couple of days where I couldn't lift after that : 7 reps at 80kg, 1*85kg, 1*90kg, 1*95kg. Same weight as my april PR, quite a lot easier and form felt clean. Did not try to PR.
14 : 15*70
15 : 12*75
16 : 10*80
17 : 8*85
18 19th off for badminton tournament
20 : 6*90
21: 15*75
22 : 12*80
23 : 10*85
24 : 8*90kg. Super easy, which made me want to test myself on the following day
25 : TEST : 2*90, 1*100, 1*110, 1*120, 1*125 PR.
My hands slipped a little on the last one but it held. Very happy after this session . 30kg in 30 days. I can't wait to be lifting 1125kg in 1000 days from now.
26 : 15*80
27 : 12*90 I decided to add 5kg as a result of my new PR. My 1RM was technically 5kg ahead of the program and everything felt easy.
28 : 10*95
29 : 8*100
30 : 6*105
31 : 15*90
JUNE
1st : 12*95
2nd : 10*100
3rd : 8*105
4 : TEST : 5*60, 3*80, 100, 120, 140 MISSED, 130, 135 PR. Overestimated how much I could lift, but still a PR.
5 : 10 singles at 115 (kinda wanted to wait to come back from holidays before beginning a new cycle, which I ended up not doing)
6 : off, traveling.
7 : 15*95 + 12*100 (before holidays)
12 : 20*105
15 : 8*110
16 : 6*115
17 : 15*100
18 : 12*105
19 : 10*110
20 : 8*115
21 : TEST : 5*60, 1* 90, 110, 130, 140, 145, 147.5 PR.
off, traveling.
27 : 15*105
28 : 12*110
29-30 : Off, badminton tournament.
July 1st : 10*115
2 : 8*120
4 : 6*125
5 : 15*110
7 : 12*115
8 : 10*120
9 : TEST : 5*60, 2*100, 2*125, 135, 145, 150 !
Today I feel like I reached my goal. I obviously want to go higher in the next months, but I'll be forced to train less in the following weeks, thus I stop here my review.
I will probably progress quite a lot slower, especially because my grip is becoming a problem on PRs, but I haven't found a likable solution to replace the pronated grip, so I'll go with this slower way for now.
On top of deadlifting, I did about everyday :
5*2 KT press and weighted chins.
Besides that, I played badminton about twice a week, not including competition (but I had only two competitions planned during that time, which is why I used the opportunity to really focus on building strength).
I did not gain weight, I ate as usual.
In conclusion, I am obviously very happy with the program : My progress was good, I liked lifting everyday, the routine was great for my mood, and it was unpainful to train that way. Also, it was nice to be able to trust the process and just follow it easily.
TLDR :
Began the program below on april 29th with a sumo deadlift PR of 95, and got to 150kg by july 9th. About a 55kg increase in 70 days.
Deadlift Singles Success Story: A Fitness article
Which I found here :
INCREDIBLE Deadlift Singles Program Resullts
I was so inspired and motivated to try after reading the above post, that I figured I would add mine.
Here's the log.
April 16th :
Test sumo deadlift = 95kg max. Didn't try more because my form was clearly slipping.
At the time I was doing squat, and only deadlifted once in a while, but started to have knee pain due to squat. Thus I dropped squat and began this program (and had no knee pain since)
I did not really follow the program but used the basic structure : I just went about everyday whenever I could, had some shorts breaks due to badminton tournaments and traveling. Also I tested myself more regularly than advised.
I didn't use the planned deloads as I felt good, I just used my traveling breaks as deload.
Also, when I started, I didn't care about going 7 weeks or 20, I just thought I'm going until it starts getting too hard. My goal was to use this calm period (badminton wise) the best I could to build strength for the next season, and I was hoping to get to about 140-150kg PR by the end of july (before badminton boot camp).
April 29th : 15*60kg (15 singles at 60kg).
30th : 12*65kg
Mai :
2nd : 10*70
3 : 8*75
5 : 6*80
6 : 5*3 65
7 : 4*3 70
8 : 5*2 75
9 : Tested myself a bit, using the opportunity as I had a couple of days where I couldn't lift after that : 7 reps at 80kg, 1*85kg, 1*90kg, 1*95kg. Same weight as my april PR, quite a lot easier and form felt clean. Did not try to PR.
14 : 15*70
15 : 12*75
16 : 10*80
17 : 8*85
18 19th off for badminton tournament
20 : 6*90
21: 15*75
22 : 12*80
23 : 10*85
24 : 8*90kg. Super easy, which made me want to test myself on the following day
25 : TEST : 2*90, 1*100, 1*110, 1*120, 1*125 PR.
My hands slipped a little on the last one but it held. Very happy after this session . 30kg in 30 days. I can't wait to be lifting 1125kg in 1000 days from now.
26 : 15*80
27 : 12*90 I decided to add 5kg as a result of my new PR. My 1RM was technically 5kg ahead of the program and everything felt easy.
28 : 10*95
29 : 8*100
30 : 6*105
31 : 15*90
JUNE
1st : 12*95
2nd : 10*100
3rd : 8*105
4 : TEST : 5*60, 3*80, 100, 120, 140 MISSED, 130, 135 PR. Overestimated how much I could lift, but still a PR.
5 : 10 singles at 115 (kinda wanted to wait to come back from holidays before beginning a new cycle, which I ended up not doing)
6 : off, traveling.
7 : 15*95 + 12*100 (before holidays)
12 : 20*105
15 : 8*110
16 : 6*115
17 : 15*100
18 : 12*105
19 : 10*110
20 : 8*115
21 : TEST : 5*60, 1* 90, 110, 130, 140, 145, 147.5 PR.
off, traveling.
27 : 15*105
28 : 12*110
29-30 : Off, badminton tournament.
July 1st : 10*115
2 : 8*120
4 : 6*125
5 : 15*110
7 : 12*115
8 : 10*120
9 : TEST : 5*60, 2*100, 2*125, 135, 145, 150 !
Today I feel like I reached my goal. I obviously want to go higher in the next months, but I'll be forced to train less in the following weeks, thus I stop here my review.
I will probably progress quite a lot slower, especially because my grip is becoming a problem on PRs, but I haven't found a likable solution to replace the pronated grip, so I'll go with this slower way for now.
On top of deadlifting, I did about everyday :
5*2 KT press and weighted chins.
Besides that, I played badminton about twice a week, not including competition (but I had only two competitions planned during that time, which is why I used the opportunity to really focus on building strength).
I did not gain weight, I ate as usual.
In conclusion, I am obviously very happy with the program : My progress was good, I liked lifting everyday, the routine was great for my mood, and it was unpainful to train that way. Also, it was nice to be able to trust the process and just follow it easily.
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