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Modified mag-ort Deadlifting program
by Pauli K.
151 athletes joined
Program Description
***Note: if you read nothing else. Just read the recommended read!!*** This is the modified version of the magnusson ortmeyer Deadlift program which I run. Also known as mag-ort. It was modified for little more “auto-regulation”. And to be a bit easier to plug-in into your current program. With IMHO a bit more logical rep scheme towards the end. At least for me personally. The implemented changes will allows you to get a lot more gains and limit fatigue from this. But don't run this back to back. The program is good for: -Intermediate/advanced lifters. -lifters who have good intensity recovery and/or bad volume recovery. -Lifters who can't recover or don't currently benefit from lots of Deadlift volume. -smashing/dragging through plateaus. -People who enjoy lifting heavy every Deadlift session. -Many other scenarios. The program is definetly not optimal: -Lifters who are great with volume recovery and or terrible with high intensity recovery. -With following conditions:impaired recovery, big diet, injury, death. *****Recommended read***** Modified program with instructions in as few words as possible: 1x4@70% + 0-50lbs 1x2@80% + 0-50lbs 1x2@90% + 0-50lbs 1x8+ AMRAP@70% + 0-50lbs. (As many reps as possible) 0-3x4. (you more often than not want to decrease the extra sets towards the end of the 12 week cycle) If you're feeling ran down you also might want to use just 5lbs increases each 3 weeks. Or just add less than 10lbs towards the last weeks. Also you can drop those extra 4s at the end if ran down or doing tweak/Assistance/supplement work with the Deadlift on the side. Think flexible! Start from 0lbs add 5-10lbs to lfits every 2nd-3rd weeks. Every 4th week is active recovery week. Or if you want to do 4 weeks. You can. But every 5th week must be an recovery week! AMRAP is not an end juicer. It's actual serious development driver far more so than the 0-3x4 sets. Note: don't run it based on the % indicated run it as follows: Week 3 add 5-10lbs. Total:5-10lbs Week 6 add 5-10lbs. Total: 10-20lbs Week 7 add 5-10lbs. Total: 15-30lbs. Week 10 add 5-10lbs. Total: 20-40lbs Week 11 add 5-10lbs. Total 25-50lbs. Background for the change: I've done mag-ort for peaking Deadlift when I was younger at intermediate phase. it was OK. But a Little shy of good. Now old and wise (at least old) advanced lifter I ran mag-ort very first time after eons. I found issues and complaints about it. I'm doing pretty heavy lifts these days and the original program drains me empty especially towards the later half where you've been banging constantly 70,80,90,70% with extra 30lbs-50lbs. . Even more so since deadlift doesn't live in vacuum. Especially when plugged into some meaningful program around squat and bench it can become a grind quickly. Now, I'm not saying grind is bad. All up for a grind towards a good cause. But something like 20% of the year is a really long time for potentially expensive wear and tear grind with little payoff.
Program Overview
Level
Advanced, Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 17, 2024 11:27
Last Edited
Jun 16, 2024 01:58
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Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Set
3 Sets
4 Reps
2 Reps
8 Reps
2 Reps
70%
80%
70%
70%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
70%
80%
90%
70%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
72%
82%
92%
72%
Day 1
1
French Press
1 Set
1 Reps
@6
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
72%
82%
92%
72%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
74%
84%
94%
74%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
76%
86%
96%
76%
Day 1
1
Katana Extension
1 Set
1 Reps
@6
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
76%
86%
96%
76%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
78%
88%
98%
78%
Day 1
1
Deadlift (Barbell)
4 Sets
1 Set
1 Set
1 Set
4 Reps
2 Reps
2 Reps
8 Reps
80%
90%
100%
80%
Day 1
1
Deadlift (Barbell)
1 Set
1 Reps
@10