Workout Plan 2023 03

Workout Plan

6 week, deadlift 345lb -> 365lb

This plan is generated by ChatGPT. I’ll try it and see if ChatGPT’s plan actually works.

Week 1-2:

Day 1:

• Warm up with dynamic stretches.
• 3 sets of 5 reps at 70% of 1RM.
• 3 sets of 3 reps at 80% of 1RM.
• 2 sets of 1 rep at 90% of 1RM.

Week 1 Day 1: New PR 355lb

Day 2:

• Warm up with dynamic stretches.
• 5 sets of 5 reps at 60% of 1RM.

Week 3-4:

Day 1:

• Warm up with dynamic stretches.
• 4 sets of 4 reps at 75% of 1RM.
• 3 sets of 2 reps at 85% of 1RM.

Day 2:

• Warm up with dynamic stretches.
• 6 sets of 3 reps at 70% of 1RM.

Week 5:

Day 1:

• Warm up with dynamic stretches.
• 3 sets of 3 reps at 80% of 1RM.
• 2 sets of 2 reps at 90% of 1RM.
• 1 set of 1 rep at 95% of 1RM.

Day 2:

• Warm up with dynamic stretches.
• 5 sets of 2 reps at 85% of 1RM.

Week 6:

Day 1:

• Warm up with dynamic stretches.
• 2 sets of 2 reps at 90% of 1RM.
• 1 set of 1 rep at 100% of 1RM.

Day 2:

• Warm up with dynamic stretches.
• 3 sets of 1 rep at 95% of 1RM.

Remember to include accessory exercises like Romanian deadlifts, bent over rows, and weighted pull-ups to strengthen the muscles used in deadlifting, and to prioritize recovery and rest days to avoid overtraining and injury. Good luck with your training!