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Mag & Ort Deadlift Program

 

This is the complete Mag and Ort Deadlift Program available in Excel Spreadsheet Format with the JH Variant Touch!

 

Click here for the Youtube Video Tutorial

 

The Mag-Ort Deadlift Program is a deadlift-specific program developed by Icelandic strongman Benedikt Magnusson and American powerlifter Travis Ortmayer. It is a 12-week program that is designed to improve your deadlift 1RM (one-rep max) by gradually increasing the weight and volume of your deadlift workouts.

 

The program is divided into three phases:

  • Phase 1 (Weeks 1-4): This phase is focused on building muscle and strength. You will do 4 sets of 4 reps at 70% of your 1RM.
  • Phase 2 (Weeks 5-8): This phase is focused on increasing your deadlift volume and intensity. You will do 4 sets of 5 reps at 75% of your 1RM, followed by 2 sets of 2 reps at 80-90% of your 1RM.
  • Phase 3 (Weeks 9-12): This phase is focused on peaking your deadlift for a competition or simply to set a new PR. You will do 4 sets of 3 reps at 80-90% of your 1RM, followed by 1 set of 1 rep at 90-95% of your 1RM.

 

In addition to deadlifts, the Mag-Ort Program also includes accessory exercises such as rows, pulls, and squats. These exercises are designed to help you build muscle and strength in the areas that are important for the deadlift.

 

Here is a sample workout from the Mag-Ort Deadlift Program:

 

Warm-up

  • 5 minutes of light cardio (e.g., jogging, jumping jacks, etc.)
  • 5 minutes of dynamic stretches (e.g., arm circles, leg swings, etc.)
  • 5 minutes of specific warm-up exercises (e.g., deadlift warm-ups, row warm-ups, etc.)

 

Workout

  • Deadlifts: 4 sets of 4 reps at 70% of your 1RM
  • Rows: 3 sets of 10 reps
  • Pull-ups: 3 sets to failure
  • Squats: 3 sets of 10 reps

 

Cool-down

  • 5 minutes of static stretches (e.g., hamstring stretch, quad stretch, etc.)

The Mag-Ort Deadlift Program is a challenging program, but it is also very effective. If you are looking to improve your deadlift, the Mag-Ort Program is a great option to consider.

 

Tips for the Mag-Ort Deadlift Program:

  • Start with a weight that is challenging but allows you to maintain good form.
  • Focus on maintaining good form throughout each rep.
  • Don't be afraid to deload if you need to.
  • Get enough rest and nutrition.

Mag Ort Deadlift Program

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