My comeback and deadlift programme

Well as many of you will know I am currently on the comeback trail after a short break from competing.  I had around 16 months off due to just needing a break to let my body recover, starting my business and also starting a family.  The break seems to have been something I needed as my body feels better than it has in years in terms of injuries and my mind set has changed as I have focus away from strongman.  I spent 10 years really pushing hard to try and achieve my dream of being wsm but perhaps that pushing so hard was what was holding me back. Somewhere along the line I fell out of love with strongman and it became something I felt I had to do not something I wanted to do.  Since starting my comeback there have been tough times and questioning whether it is the right thing to do and also if I can get back very close to the pinnacle of the sort as I once was. I have always been a very determined individual and have achieved good things in a few sports but at the age of 36 wasnt sure I could do it again. Anyway enough with the negative vibes, everytime I questioned myself I reminded myself I am coming back because its what I wanna do and I enjoy strongman as a sport, lifestyle and generally I feel most at home when lifting, I am coming back for me and no other reason.  So my life has changed very much during the break I had and I feel so content being a father, something Ive not really publically ever spoken about was the struggles we had conceiving and how my chosen career of strongman was having a negative effect on us being able to have children, I had to stop for a period of time as training to the extreme I was was having a negative effect on us being able to have children, this had a very bad effect on me and also probably cobtributed to me falling out of love with it. Strongman gave me so much but was taking away the most natural thing in life. So 2 years down the line since I started my break my son is nearly 6 months old and i feel like a new man, I have an added reason to push harder than ever as I wish to give my son a reason to be proud of his old man in years to come.

Often people have bucket lists or just a list of dreams that they wish to achieve, I have just one thing left on my list I have not achieved and that is to win wsm. It may or may not happen but I will give myself my best chance ever on this comeback as I feel more driven than I have in years, my determination I had in my early days now back, along with the knowledge and experience i have gained I feel like this could actually be my best shot ever.

If any of you have been following my training you may have noticed some very big lifts from myself and also some personal bests which I havent broken in 5 years, this to me is a great sign things are heading in a great direction and my comeback was not me just clinging on to false hope, I am now stronger than ever! Some extra conditioning work over coming months and I will be the best version of myself as a strongman I have ever been. All of my current focus is on Europes Strongest Man in July and that looks like itll be the biggest crowd Ive ever competed in front of (it looks like 12000 seats will be sold) so what a fitting place to mark my return to the sport I again love so much.

My new motto I say to myself when things are getting tough in training

“I’M NOT FINISHED, I’M JUST GETTING STARTED”

Many a person has written me off in the last few months but the people that truly know me, the sport and have seen first hand what I am capable of know that I will give my best and be competitive with the big boys at wsm and if anyone doubts that, believe me, you have no business making assumptions as you dont really know what youre talking about

Enough about my boring life. As I said Europes is a big focus of mine coming back and part of that is the World deadlift championships, for anyone that has lived in a hole for the last few years, this is a contest to find the biggest deadlifter on the planet, it is done with strongman rules so straps are allowed and hitching is also, I know this upsets the purests a little but it is just a spectacle and for a lifting sport generates a huge interest, far more than other contests are doing. I have recently hit a personal best of 450kg https://youtu.be/sFLU7ACEesE and the current record is 463kg so Im definitely in the ball park, I know Im capable of more and have another 3 months training to get stronger, I said a few weeks back I will do 475kg and that is still the aim….. AT LEAST 475KG. So thought I would share my programme with you for the coming weeks, I base my training around 9 week cycles so will tick over till 9 weeks out from the contest.

Week 1

DEADLIFT 15″ 75% 3 5
ROMANIAN DEADLIFT 30% 3 8 – 12
GOOD MORNINGS + BANDS 25% of max dl weight 3 10
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 2

SPEED DEADLIFT WITH BANDS 50% 8 3
DEADLIFT DROP SET 50% 1 10 – 15
HYPER EXT BW ONLY 3 10 – 15
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 3

DEADLIFT 15″ 80% 3 4
ROMANIAN DEADLIFT 35% 3 8 – 12
GOOD MORNINGS + BANDS 30% of max dl weight 3 10
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 4

SPEED DEADLIFT WITH BANDS 55% 6 3
DEADLIFT DROP SET 52% 1 10 – 15
HYPER EXT BW ONLY 3 10 – 15
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 5

DEADLIFT 15″ 85% 3 3
ROMANIAN DEADLIFT 40% 3 8 – 12
GOOD MORNINGS + BANDS 35% 3 8
HAMSTRING CURLS 3 8 – 12
TBAR ROW 3 8 – 12
SEATED ROW 3 8 – 12

Week 6

SPEED DEADLIFT WITH BANDS 60% 8 2
DEADLIFT DROP SET 54% 1 10 – 15
HYPER EXT WITH 20KG PLATE 3 10 – 15
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 7

DEADLIFT 15″ 90% 3 2
ROMANIAN DEADLIFT 45% 3 8 – 12
GOOD MORNINGS + BANDS 40% 3 5
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 8

DEADLIFT STANDARD 95% 3 1
HAMSTRING CURLS 3 8 – 12
PULL UPS OR PULL DOWNS 3 8 – 12
TBAR ROW 3 8 – 12

Week 9

would be comp day

So this is not me telling anyone this is how you should programme your training just how I do mine. I alternate Speed work and heavy stuff as I personlly find heavy every week especially when you add in heavy event stuff, yoke, farmers, stones etc that its just too much for me to push every week.  Also some may find it odd I dont pull heavy off the floor, this is something I adopted after watching some stuff of Andy Bolton’s and personally I find if I can pull a weight from 15″ I can get it off the floor especially as I use a lot of speed work which helps my power off the floor a hell of a lot.

Anyway just an insight and thanks for reading.

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26 thoughts on “My comeback and deadlift programme

  1. Good to see you back. You and Eddie flying the flag for the UK in Strongman. You have experience and massive power and been close before best of luck Terry you can do it.

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  2. Hi Terry, great insight into your attitude and training. You’ve been hitting big numbers these past few months and im sure ull do well at Europes. Keep it up big son!

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  3. Hi terry I have followed you from the very start of your career and some day would like to meet and chat about the sport we both love. I myself have spent many years training in the gym and like yourself needed a break. I turn 40 next month and picked up my training again 7 months ago , arrange but I feel stronger now than I ever did on my 20s and am still making huge gains. My son is 5 and my inspiration to keep going as he calls me the hulk. Hope you keep competing mate as Il ne watching. A huge fan tony.

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  4. Terry I’ve always looked up to you as a strongman, not just because your taller than me but because of the commitment you have given to the sport and after meeting you at Europes last year your a nice bloke too.
    I’m made up, along with the majority of people that follow strongman, that your returning to the sport as I believe you have the ability to win wsm due to your natural ability to lift and lift heavy at that!
    Keep up the great work and keep inspiring us fans with your good work 🙂

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  5. Amazing to hear your on your way back Terry. WSM isn’t the same with out your competitive contribution. You’ve always been so close and been thwarted by injury at the last post. Hope your son has the chance to boast that ‘ ….my dad was the worlds strongest man!’. And you get the break you need to lift that trophy. Good luck and be positive.

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  6. Great to see you back in the game physically and mentally Tel! Thanks for sharing this. Really excited to see you back on the big stage! All the best of British to you. Luke

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  7. Great looking program. Apart from the program being 9 weeks in length, I’ve never seen a program like this before. I’ll definitely give it a go later in the season. Also, it’s great to see you on the comeback trail. Myself and the rest of your fans are looking forward to seeing you do some damage this year.

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