The Josh Bryant Deadlift Program | The Ultimate Guide!

Are you curious about the Josh Bryant deadlift program?

Do you wonder how Josh Bryant trains to hit PRs in the conventional or sumo deadlift?

Then you’ve come to to the right place.

In this comprehensive guide I will show you how to use the Josh Bryant deadlift program to take your training to the next level!

Introduction

Part 1: The Top Set
Part 2: CAT sets
Part 3: Deadlift Isometrics
Part 4: Supplemental Exercises
Part 5: Accessory Exercises
Part 6: Optimal Training Frequency
Part 7: Training Periodization
Part 8: Sample Training Program

Josh Bryant is a world-class powerlifting coach. He has worked with many of the strongest deadlifters in the world including the 900+ pound deadlifters Pete Rubish and Steve Johnson.

Here is Josh Bryant himself deadlifting over 800 pounds in competition:

Talk about a huge deadlift!

Josh is a big believer in the principle of specificity. He believes that if you want to build a huge deadlift then your entire workout has to revolve around that exercise!

Josh has all of his powerlifting clients start their deadlift workouts by working up to a heavy single, double, or triple in the deadlift.

This top set is by far the most important part of the workout. This is your chance to reinforce perfect technique with the competition lift itself.

After the heavy set you will perform several deadlift speed sets, 1-2 supplementary lifts and 2-4 accessory lifts. For example:

The Josh Bryant Deadlift Workout

Exercise #1: Competition-style deadlift for a top set of 1-3 reps
Exercise #2: Speed deadlift for multiple sets of 2-4 reps
Exercise #3: Supplementary deadlift exercise
Exercises #4-6: Accessory deadlift exercises

This is an extremely smart way to organize your deadlift workout. Every exercise works together to strengthen your deadlift.

Here is what a typical deadlift workout looks like for Chad Wesley Smith:

Chad Wesley Smith’s Deadlift Workout

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

Here is Chad’s training video:

Talk about a high-volume deadlift workout!

Chad starts his workout with a heavy set of three reps. After the heavy set Chad progresses to multiple sets of speed reps, deficit deadlifts, and finally his accessory exercises.

So how does Josh organize his deadlift training cycles?

Josh’s deadlifting programs follow the principles of linear periodization. The start of the training cycle focuses on building a strong foundation with relatively lighter weights and higher training volumes.

As you progress through the training cycle the weights start to get heavier and the training volume starts to come down. By the very end of the cycle you are lifting your heaviest weights in preparation for your powerlifting competition or testing week!

Here is Josh Bryant himself describing his unique style of linear periodization:

Josh Bryant really likes linear periodization for powerlifters because they only have to peak their strength 2-4 times per year for their powerlifting competitions.

No one cares how strong you are in the gym – it’s what you can lift on the powerlifting platform that matters!

One of Josh’s favorite ways to organize a deadlifting peaking program is to use a 12-week peaking phase with a deload week every 4th week. For example:

Month #1

Week #1: Triples
Week #2: Triples
Week #3: Triples
Week #4: Deload

Month #2:

Week #5: Doubles
Week #6: Doubles
Week #7: Doubles
Week #8: Deload

Month #3

Week #9: Singles
Week #10: Singles
Week #11: Singles
Week #12: Deload
Week #13: Competition Day!

Week 13 is the week of your powerlifting competition!

Don’t worry, I am going to go cover this exact peaking program in more depth in the rest of this article.

I hope you found this overview of the Josh Bryant deadlift program helpful!

Note: if you have trouble reading the training routines in this article then check out this guide on how to read a training program. Now let’s get down to business…

Part 1: The Top Set

Josh Bryant has all of his powerlifting clients start off their deadlift workouts with a heavy set of 1-3 reps.

This set is BY FAR the most important part of the entire workout so it’s important to put everything you have into it. You have to attack the weight and rip it off the ground with every ounce of your being!

For example let’s take another look at Chad Wesley Smith’s deadlift workout:

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

The highlighted “A1” exercise represents Chad’s top set for the day. One again this is the most important part of the entire workout.

Of course you will not work up to a heavy triple every single week. Some weeks call for heavy doubles or even heavy singles instead.

To review here is how Josh usually structures his training cycles:

Month #1

Week #1: Triples
Week #2: Triples
Week #3: Triples
Week #4: Deload

Month #2:

Week #5: Doubles
Week #6: Doubles
Week #7: Doubles
Week #8: Deload

Month #3

Week #9: Singles
Week #10: Singles
Week #11: Singles
Week #12: Deload
Week #13: Competition Day!

Josh is a big fan of using training percentages to plan out his deadlift training cycles. In other words the weights you lift on all of your top sets are based off of very specific training percentages. For example:

Singles

Week #1: 1 set of 3 reps @ 83% of your previous 1-rep max
Week #2: 1 set of 3 reps @ 85% of your previous 1-rep max
Week #3: 1 set of 3 reps @ 87% of your previous 1-rep max
Week #4: (Deload)

Doubles

Week #5: 1 set of 2 reps @ 91% of your previous 1-rep max
Week #6: 1 set of 2 reps @ 93% of your previous 1-rep max
Week #7: 1 set of 2 reps @ 95% of your previous 1-rep max
Week #8: (Deload)

Singles

Week #9: 1 set of 1 reps @ 99% of your previous 1-rep max
Week #10: 1 set of 1 reps @ 101% of your previous 1-rep max
Week #11: 1 set of 1 reps @ 103% of your previous 1-rep max
Week #12: (Deload)

Competition week

Week #13: 1 set of 1 reps @ 105-110% of your previous 1-rep max

Of course weeks 4, 8, and 12 would count as “deload” weeks. You can check out part 8 of this article for more information on how to deload properly. These percentages are based off someone’s current 1-rep max.

In other words if their best 1-rep max in the deadlift is 500 pounds then they would perform their top set on week 1 with 415 pounds.

Of course these percentages are not set in stone. Josh often manipulates them on a week-by-week basis to maximize the results of his clients.

Part 2: CAT sets

Josh Bryant is one of the world’s biggest proponents of compensatory acceleration training, or CAT sets for short.

Compensatory acceleration training is essentially the same thing as the dynamic effort method as promoted by Louie Simmons of the Westside Barbell training club.

The goal of compensatory acceleration training is to lift submaximal weights as explosively as possible. If you do this correctly then you will produce maximal force and build maximal strength even if the weight is relatively light.

Here is IFBB pro Johnie Jackson giving a perfect demonstration of CAT sets on the deadlift:

The scientific research has clearly shown that lifting submaximal weights as explosively as possible is a great way to build strength.

Compensatory acceleration training has four major advantages:

Advantage #1: Increases your rate of force development
Advantage #2: Builds maximal strength
Advantage #3: Increases your special work capacity
Advantage #4: Improves your lifting technique

It’s no wonder Josh uses compensatory acceleration training with nearly all of his powerlifting clients!

Unlike the Westside Barbell training system Josh has his clients perform their speed deadlift sets immediately after the main heavy set for the day. For example:

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

The highlighted exercise represents the speed sets.

Performing the CAT sets immediately after the heavy set for the day is an interesting twist. Josh usually has his athletes perform between 2-4 reps per set when using CAT sets.

Here are some general guidelines you may want to follow:

Triples weeks: 8-10 sets of 4 reps @ 70% of your previous 1-rep max
Doubles weeks: 6-8 sets of 3 reps @ 80% of your previous 1-rep max
Singles weeks: 4-6 sets of 2 reps @ 90% of your previous 1-rep max

As you can see the number of sets AND the number of reps per set drops as you progress through the training cycle. This is one of the may tricks that Josh Bryant uses to help his athletes peak their strength on the day of their competition.

In layman’s terms the larger volume of speed reps performed at the beginning of the deadlift training cycle causes you to accumulate fatigue.

As you progress through the training cycle and you reduce the number of speed sets your body will start to adapt and supercompensate. By the day of your competition you will feel invincible and ready to set a new deadlift record!

Part 3: Deadlift Isometrics

Josh Bryant considers isometrics to be his “secret weapon” for blasting through deadlift plateaus. Of course an isometric contraction occurs when your muscles are straining without actually moving.

Josh Bryant likes to use a special type of isometric contraction called “overcoming isometrics” for building the deadlift. You will be pulling a barbell as hard as you can into a set of safety pins.

Josh says you have to pull so hard that you are literally trying to break the safety pins in half!

Here is a video of isometric deadlifts performed just above the knees:

As you can see the lifter is pulling so hard into the pins that his entire body is convulsing! Overcoming isometrics have many advantages for the serious powerlifter:

The Advantages Of Overcoming Isometrics

Advantage #1: You can produce 15% more force on the barbell
Advantage #2: You can recruit 5-7% more motor units in your muscles
Advantage #3: You can specifically attack and strengthen your sticking points

Talk about a powerful training method!

One of the downsides to isometrics is that they primarily build strength at the exact joint angles you are training. For example if you perform isometrics with the barbell just above your knees then that is where you will see the greatest carryover.

For this reason the isometrics should primarily be performed right at your deadlift “sticking points.”

Through trial and error Josh found that the isometric deadlifts work best when they are alternated with full range of motion speed deadlifts. For example:

Exercise A1: Conventional deadlift (competition stance), 1 set of 2 reps, 180 seconds rest
Exercise B1: Conventional deadlift isometrics (mid-shin height), 4 sets of 1 reps, 120 seconds rest
Exercise B2: Conventional deadlift speed sets (competition stance), 4 sets of 2 reps, 120 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg situps (weight behind head), 3 sets of 8 reps, 60 seconds rest

Here is a great video of Johnnie Jackson showing how to alternate isometric sets and speed sets:

Here is Josh Bryant explaining the benefits of alternating isometric deadlifts and speed deadlifts:

“First you do your isometric deadlift. Then you rest 2 minutes and go into your speed deadlift. What that does is it has a post-activation potentiation effect.

The isometric set excites your central nervous system to recruit higher threshold motor units. That means you lift more weight, produce more force and do it faster!”

As a general rule of thumb Josh prefers his athletes to perform the isometrics with a 45 pound plate on each side of the barbell for a total of 135 pounds.

Josh found through trial and error that it is a little easier to control the barbell when there is some weight on it vs when it is empty.

Josh warns that you should not perform deadlift isometrics for more than 3-6 weeks in a row. After 3-6 weeks they stop producing results and you will only be digging into your recovery ability.

Here is how you might structure a 12 week peaking routine using the deadlift isometrics:

Weeks #1-4: Triples, no isometrics
Weeks #5-8: Doubles, no isometrics
Weeks #9-12: Singles plus isometrics!
Week #13: Competition day!

Of course it is not absolutely necessary that you perform isometrics in your workouts.

Chad Wesley Smith did not perform them at all in his 12-week training cycle that is covered at the end of this article and he is an 800+ pound deadlifter!

Part 4: Supplemental Exercises

Josh usually has his athletes perform one key deadlift supplementary exercise after the compensatory acceleration sets.

This supplementary exercise should be some type of deadlift variation. It is designed to attack your weak points in the lift and directly drive up your strength. For example:

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

In this routine Chad Wesley Smith is using the deficit deadlift as his key supplementary movement. It is very important that you pick the correct supplementary exercise to strengthen your individual weak points.

As a general rule of thumb Josh likes to select a supplementary movement to strengthen the starting position of the deadlift or the lockout position.

Here are some of the best starting position deadlift supplemental exercises:

Option #1: Deficit deadlifts
Option #2: Lightning deadlifts

And here are some of the best lockout position deadlift supplemental exercises:

Option #1: Block deadlifts
Option #2: Reverse band deadlifts

One of the best deadlift supplementary exercises you can use is the deficit deadlift. The deficit deadlift is fantastic for improving your starting strength and explosiveness of the ground.

The idea is rather straightforward: you just stand on a 1-4 inch platform and deadlift as you normally would. The extra range of motion and lower starting position strengthens your ability to pull big weights right off the floor.

Here is the powerlifting legend Konstantin Konstantinovs demonstrating the block deadlift:

You do have to be careful to not go too crazy with the height of the deficit. A larger deficit may sound like a good idea on paper but it does not always carry over to your actual competition deadlift.

Josh Bryant says that you can use anywhere from a 1-4 inch deficit. Often times a 2-3 inch deficit is the way to go.

Another AWESOME exercise to increase your strength off the floor is actually lightning deadlifts. The idea is to perform 2 reps on the deadlift. The first rep is performed with powerlifting chains and the second rep is performed with straight weight.

As soon as the barbell hits the ground after your first rep your training partners rip off the set of chains and you then deadlift the weight again.

Here is a great video of Johnnie Jackson demonstrating lightning deadlifts:

The first rep with chains teaches you to be as explosive as possible. After all, the chains make the weight heavier as you approach lockout.

On the second rep your brain still thinks that the chains are on the bar. Little does it know that your training partners took the chains off!

The end result is that you are deadlifting straight weight while your brain thinks the powerlifting chains are still on the bar. If you perform this sequence correctly the second rep will be one of the fastest of your entire life!

Increasing your speed off the ground is a great way to overcome a sticking point off the floor. For this reason the lightning deadlift is one of the best supplemental exercises you can perform if you are weak at the start of the deadlift.

Two great exercises to perform if you are weak at the top of the deadlift are the band deadlift and the reverse band deadlift.

Here is a great video of Johnnie Jackson demonstrating the band deadlift:

Bands are an AWESOME tool to strengthen the lockout portion of your deadlift. They operate on the principle of accommodating resistance. In other words the bands are weaker at the bottom of the lift and stronger at the top.

This is perfect if you have a weakness at the lockout portion of the lift because they are overloading the exact part of the lift that you struggle on.

Bands also teach you to maximally accelerate the bar. One of the reasons that some powerlifters struggle to lock out their deadlifts is they fail to maximally accelerate the bar off the ground.

The bands correct this issue because if you don’t rip the bar off the ground as quickly as possible you will get “stuck” in the middle of the lift. The only way to complete a set of band deadlifts is to lift the weight as explosively as possible throughout the entire movement!

Of course there are some downsides to banded deadlifts. They can be extremely difficult to recover from. Josh typically has his athletes perform no more than 1-2 sets of banded deadlifts per workout and for no more than 1-3 reps.

If banded deadlifts are too difficult for you to recover from then reverse band deadlifts can be an excellent alternative.

Here is a great video of Chad Wesley Smith demonstrating the reverse band deadlift:

As you can see the reverse bands help to lift the weight off the ground. However, as you approach lockout they become “slack” and stop assisting you. In other words the reverse bands help you to handle supra-maximal weights at lockout!

This can be a great choice to improve your lockout strength and to acclimate your body to very heavy loads in preparation for your testing day.

There are of course many other deadlift supplementary exercises that you could perform. However, as a general rule of thumb Josh has a preference for deficit deadlifts, lightning deadlifts, band deadlifts and reverse band deadlifts.

Part 5: Accessory Exercises

There is no getting around it: if you want to deadlift huge weights then you are going to have to perform some accessory work.

Josh Bryant prefers for his clients to perform 3-6 total accessory exercises at the end of their deadlift workouts.

These exercises should target the muscles of the upper back and posterior chain.

Let’s take another look at one of Chad Wesley Smith’s deadlift workout:

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

Chad’s accessory exercises for this workout are all highlighted in yellow. Josh tends to use a larger volume of accessory exercises for his deadlift workouts relative to his squat and bench press workouts.

In particular Josh likes his clients to perform their really heavy upper back exercises such as barbell bent over rows on this day. The thought process is that you are already torching the lower back with all of the heavy sets of deadlifts.

It only makes sense to throw in your heavy rowing exercises which also thrash the lower back on this day.

Here are some of Josh’s favourite deadlift day upper back accessory exercises:

Option #1: All forms of barbell rows
Option #2: All forms of t-bar rows
Option #3: All forms of chest supported rows
Option #4: All forms of seated cable rows
Option #5: All forms of pull ups and chin ups
Option #6: All forms of lat pull downs
Option #7: All forms of shrugs

And here are some of Josh’s favourite deadlift day posterior chain accessory exercises:

Option #1: Glute ham raises
Option #2: Reverse hyperextensions
Option #3: 45 degree back extensions
Option #4: 90 degree back extensions
Option #5: Sled drags

The accessory exercises are normally performed for 2-4 sets of 8-15 reps.

Josh sometimes likes to use his hypertrophy-specific cluster set protocol for his clients upper back accessory work protocols. You can read more about Josh Bryant’s hypertrophy specific cluster set protocol right here.

The accessory work is important but nowhere near as important as the heavy deadlift work performed at the beginning of the workout.

Your goal should be to get in some quality work for all of the key deadlifting muscles without going to failure or pushing yourself too hard.

Part 6: Optimal Training Frequency

Optimal training frequency for the deadlift is a very tricky subject.

The deadlift is the one lift that tends to respond best to a somewhat lower training frequency. This is true regardless of which type of training program you follow.

On the one hand some powerlifters get their best results deadlift twice per week. One day is typically more of a “heavy” day while the other is more of a “light” day. The Westside Barbell training program is a perfect example of this.

On the other hand there are training programs that feature the ultra-low deadlift frequency of once every 2 weeks. The Lilliebridge Method is perhaps the most famous example of this low frequency deadlifting approach.

As a very general rule of thumb Josh prefers a more moderate deadlift frequency of once every seven days. He generally has his athletes perform two lower body workouts per week: one for the squat and one for the deadlift. For example:

Josh Bryant’s Go-To Powerlifting Split

Monday: Heavy bench press workout
Wednesday: Heavy squat workout
Friday: Bench press accessory workout
Saturday: Heavy deadlift workout

Another approach that Josh Bryant uses with some of his stronger, more advanced trainees is deadlift once every 9-10 days. For example:

Josh Bryant’s 9-10 Day Work Week

Day 1: Heavy bench press workout
Day 3: Heavy squat workout
Day 6: Bench press accessory workout
Day 8: Heavy deadlift workout
Day 11: Repeat!

This is very similar to the approach that Chad Wesley Smith used when he put up his first 800+ pound competition deadlift.

It is also very similar to the training frequency used by some of the world’s strongest bench pressers such as Julius Maddox.

At the end of the day there is no single best deadlift frequency. You have to experiment and figure out for yourself what works best for you.

Of course a great place to start would be Josh Bryant’s preferred deadlifting frequency of once every 7-10 days.

Part 7: Training Periodization

Josh Bryant uses a very clever form of linear periodization to peak his athletes for their powerlifting competitions. To review here is how Josh frequently organizes his clients’ powerlifting peaking cycles:

Month #1

Week #1: Triples
Week #2: Triples
Week #3: Triples
Week #4: Deload

Month #2:

Week #5: Doubles
Week #6: Doubles
Week #7: Doubles
Week #8: Deload

Month #3

Week #9: Singles
Week #10: Singles
Week #11: Singles
Week #12: Deload
Week #13: Competition Day!

The weights get heavier and heavier as you progress through the training cycle.

The main exception to this rule is the deload weeks. On the deload weeks you are actually going to reduce the volume AND intensity of work.

On your deload weeks you are going to use:

Criteria #1: Less weight
Criteria #2: Fewer exercises
Criteria #3: Fewer sets per exercise

Josh Bryant likes to think of the deload weeks as “reload” weeks as you are really preparing your body for another 2-6 weeks of heavy loading.

Here is a great video of Josh Bryant talking about the importance of deload weeks:

Don’t worry, setting up a deadlift deload workout is easier than it sounds. Here is what a typical Josh Bryant style deadlift deload workout might look like:

A Sample Josh Bryant Deload Deadlift Workout

Exercise A1: Conventional deadlift (competition stance), 3 sets of 3 reps**, 120 seconds rest
Exercise B1: Barbell bent over row, 2 sets of 8 reps**, 60 seconds rest
Exercise C1: Glute ham raise, 2 sets of 6 reps**, 60 seconds rest
Exercise D1: Wide overhand grip lat pulldown, 2 sets of 10 reps**, 60 seconds rest
Exercise E1: Standing bilateral barbell shrugs, 2 sets of 10 reps**, 60 seconds rest

**Performed with 65% of your normal weights during a heavy loading week.

As a general rule of thumb Josh recommends that you perform a deload workout once every 3-6 weeks.

Josh’s average client typically does best deloading once every 4th training week. However, this is a highly individual thing that varies enormously from one trainee to the next.

Some trainees become fatigued very quickly while others can train for many many weeks before requiring a formal deload.

The important thing is to listen to your body. If you are feeling worn-down and dread going to the gym then perhaps it is the right time for your next deload.

The deload workouts play a critical role in your overall progress as you progress through the training cycle.

Josh believes that training with maximal weights week-in, week-out is a great way to overtrain your central nervous system. If you never give your body a break then sooner or later you are going to run into trouble.

Part 8: Sample Training Program (Chad Wesley Smith!)

Let’s put things all together with a sample 12-week deadlift program.

This was the exact training cycle that Chad Wesley Smith used in 2011 to hit his first 800+ pound competition deadlift. The workouts were pulled from Chad’s archived training log at elitefts.com.

Please note that this training cycle was customized for Chad Wesley Smith. If you want a customized deadlift program then you will need to hire a coach such as Josh Bryant or myself.

Chad was deadlifting only once every 9 days using his “9 day work week.” For example:

The 9 Day Work Week

Day 1: Deadlift
Day 2: Off
Day 3: Bench press
Day 4: Off
Day 5: Squat
Day 6: Upper back accessory work
Day 7: Off
Day 8: Bench press accessory work
Day 9: Off
Day 10: Repeat!

If you use a more typical once-every-seven-days deadlift frequency then I strongly recommend you use a formal deloading week after your “doubles” weeks and before your “singles” weeks.

Note: Chad Wesley Smith used tools like the glute ham raise, bands and chains during this training cycle.

If you want to copy Chad’s deadlift program then you need these powerlifting tools. Here is where you can get them:

Without further ado here is the actual training cycle:

Week 1 (Triples)

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 6 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 5 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 76% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 64% of your anticipated competition 1-rep max

Week 2 (Triples)

Exercise A1: Conventional deadlift (competition stance), 1 set of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 7 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 4 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 79% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 64% of your anticipated competition 1-rep max

You can click right here for the training video for this workout.

Week 3 (Triples)

Exercise A1: Conventional deadlift (competition stance), 1 sets of 3 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 8 sets of 4 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 6 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 5 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 82% of your anticipated competition 1-rep max

***Performed at 62% of your anticipated competition 1-rep max

****Performed at 65% of your anticipated competition 1-rep max

Week 4 (Deload)

Exercise A1: Conventional deadlift (competition stance), 1 sets of 3 reps**, 180 seconds rest

**Performed at 67% of your anticipated competition 1-rep max

Week 5 (Doubles)

Exercise A1: Conventional deadlift (competition stance), 1 sets of 2 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 4 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 85% of your anticipated competition 1-rep max

***Performed at 71% of your anticipated competition 1-rep max

****Performed at 67% of your anticipated competition 1-rep max

You can click right here for the training video for this workout.

Week 6 (Doubles)

Exercise A1: Conventional deadlift (competition stance), 1 set of 2 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 12 reps, 60 seconds rest
Exercise F1: Standing bilateral barbell shrugs, 3 sets of 10 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 88% of your anticipated competition 1-rep max

***Performed at 72% of your anticipated competition 1-rep max

****Performed at 70% of your anticipated competition 1-rep max

Week 7 (Doubles)

Exercise A1: Conventional deadlift (competition stance), 1 set of 2 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 5 sets of 3 reps***, 60 seconds rest
Exercise C1: Deficit conventional deadlift (3 inch deficit), 2 sets of 3 reps****, 60 seconds rest
Exercise D1: Barbell bent over row, 3 sets of 6 reps, 60 seconds rest
Exercise E1: Glute ham raise (holding weight behind head), 3 sets of 10 reps, 60 seconds rest
Exercise F1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 90% of your anticipated competition 1-rep max

***Performed at 75% of your anticipated competition 1-rep max

****Performed at 71% of your anticipated competition 1-rep max

Week 8 (Singles)

Exercise A1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 3 sets of 2 reps***, 60 seconds rest
Exercise C1: Lightening deadlifts (competition stance), 4 sets of 2 reps****, 60 seconds rest
Exercise D1: Deadlift overcoming isometric (competition stance), 3 sets of 1 reps*****, 120 seconds rest
Exercise E1: Deadlift overcoming isometric (competition stance), 3 sets of 1 reps******, 120 seconds rest
Exercise F1: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
Exercise G1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 96% of your anticipated competition 1-rep max

***Performed at 81% of your anticipated competition 1-rep max

****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

*****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor.

******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout.

Week 9 (Singles)

Exercise A1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
Exercise B1: Conventional deadlift speed sets (competition stance), 2 sets of 2 reps***, 60 seconds rest
Exercise C1: Lightening deadlifts (conventional stance), 3 sets of 2 reps****, 60 seconds rest
Exercise D1: Deadlift overcoming isometric (competition stance), 2 sets of 1 reps*****, 120 seconds rest
Exercise E1: Deadlift overcoming isometric (competition stance), 2 sets of 1 reps******, 120 seconds rest
Exercise F1: Glute ham raise (holding weight behind head), 3 sets of 8 reps, 60 seconds rest
Exercise G1: Standing bilateral barbell shrugs, 3 sets of 8 reps, 60 seconds rest
Exercise H1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 96%of your anticipated competition 1-rep max

***Performed at 85% of your anticipated competition 1-rep max

****Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

*****Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches above the floor.

******Performed at 54% of your anticipated competition 1-rep max. Safety pins set 2 inches below lockout.

Week 10 (Singles)

Exercise A1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest
Exercise B1: Lightening deadlifts (conventional stance), 3 sets of 2 reps***, 60 seconds rest
Exercise C1: Glute ham raise (holding weight behind head), 3 sets of 6 reps, 60 seconds rest
Exercise D1: Standing bilateral barbell shrugs, 3 sets of 8 reps, 60 seconds rest
Exercise E1: Wide leg sit ups (weight behind head), 3 sets of 8 reps, 60 seconds rest

**Performed at 99% of your anticipated competition 1-rep max

***Performed at 54% of your anticipated competition 1-rep max with 2 pairs of chains per side

Week 11 (Deload)

Exercise A1: Conventional deadlift (competition stance), 1 set of 1 reps**, 180 seconds rest

**Performed at 61% of your anticipated competition 1-rep max

Week 12 (Competition Week!)

Chad barely missed an 810 pound deadlift on the day of his competition.

Conclusion | The Josh Bryant Deadlift Program!

The deadlift is one of the most difficult lifts to train. If you don’t like wasting your time in the gym then you must use a well thought out deadlifting training program.

There are many different ways to train the deadlift but in my experience it’s hard to beat the Josh Bryant deadlift program. Too many of the world’s strongest deadlifters have worked with Josh to ignore his training methods.

“If my mind can conceive it, and my heart can believe it—then I can achieve it.”

Thank you for reading and I wish you the best of luck in your strength training program!

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