John Inzer stood onstage at the historic Majestic Theater in Dallas and leaned back with the heaviest deadlift any middleweight has ever lifted - 780 pounds at 165. The audience screamed. Inzer, who has broken dozens of world records, just keeps getting better.
He prepares for every event by training with the understanding that every set and every detail is important. He also designs and uses the ultimate deadlifting gear, which he makes available to other lifters through Inzer Advanced Designs. Following is a brief outline of his weekly routines leading up to a competition. Keep in mind that they are advanced powerlifting routines. You may want to adjust them for your own use ore simply study them for ideas.
For three to five weeks before a competition, John deadlifts twice a week.
Day One
Deadlift:
(warmup) - 3 x 2-4 reps
(all out effort) - 3 x 4 x 4-6 reps.
Assistance Work:
Lat Pulldown - 3 x 4-8
Grip Holds - 3 x 15 seconds
Day Two
Deadlift:
(warmup) - 3 x 2-4 reps
(medium weight) - 3-4 x 4-6 reps
Assistance Work:
Lat Pulldown - 3 x8-12
Cable Row - 3 x 8-16
EZ Bar Curls - 3 x 10
Dumbbell Wrist Curls - 3 x 15
Dumbbell Reverse Wrist Curls - 3 x 15
Dumbbell Shrugs (heavy) - 3 x 10-20
Reverse Hypers - 3 x 15
Hyperextensions - 3 x 15
Calf Raise - 3 x 20
He also does three sets of incline situps, side twist, and leg raises, and adds various power-building movements for fun and extra development.
John does his lat pulldowns mostly behind his head and uses extremely heavy weights. He maxes out on his Day One deadlift workout whenever he's feeling particularly strong. He always uses enough weight to have to go all-out on his last rep. At his Day Two workout he mostly concentrates on speed. Since the deadlift is the only powerlift which the lifter doesn't feel the weight on his body before he commences the lift, John believes that it's essential to rip the bar off the floor as fast as possible. That means he has to have well-developed connective tissue to withstand that type of explosiveness. Using a good deadlift suit and Erector shirt helps protect his body from the extreme stress.
Starting eight to 12 weeks before a competition, Inzer switches to the following routine.
He continues to deadlift twice a week.
He continues to deadlift twice a week.
Day One
Deadlift:
(warmup) - 3 x 1-4 reps
all-out effort) - 3-4 x 2-6
Assistance Work:
Grip Holds - 3 x 15 seconds
Lat Pulldown (heavy) - 1-3 x 8-12
Incline Situp - 3 x 15
Day Two
Deadlift:
(warmup) - 3 x 1-4
(work sets) - 3-4 x 2-6
either all-out or light, depending on how well he has recovered from the Day One workout.
Assistance Work:
Grip Holds - 3 x 15 seconds
Lat Pulldown (heavy) - 1-3 x 8-12
Incline Situp - 3 x 15
Power Situp (every other week) - 3 x 15
Reverse Hypers - 3 x 15
Two to three weeks before an event he eliminates all assistance work and concentrates solely on the deadlifts. He emphasizes speed, increases mental preparedness by maxing out often and focuses on perfect timing and form for every rep.
He uses a smooth chrome bar for his grip holds, doing one hand at a time and using a weight heavy enough that he can only hold it for 15-20 seconds before it falls out of his hand. Inzer says that's the only real grip developer he finds useful for deadlift work.
Every other week he does power situps on a steep incline bench with a 100-lb plate. The ab work keeps his stomach muscular and flat, which is very important in the deadlift.
Whether you're a bodybuilder, a powerlifter or even a sport fisherman, deadlifts will help you put more mass and power into your favorite physical endeavor. As John Inzer says, "Put your spirit, heart and mind into training, decide how far you want to go and what you're willing to overcome to get there, and you'll surely achieve your goal. Enjoy the journey."
Here is an article by John Inzer on "The Power of Compelling Outcomes" -
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