How I’d Get to a 300kg Deadlift in 2026

About this video

• Video Title: How I’d Get to a 300kg Deadlift in 2026
• Channel: Ben Johnson
• Speakers: Ben Johnson
• Duration: 00:23:53

Overview

This video provides a step-by-step guide on how to program for a 300kg deadlift, based on the speaker's personal experience and coaching of over 500 individuals. It covers key aspects like training frequency, volume, intensity, accessory exercises, and technique. The speaker aims to help viewers achieve their deadlift goals more efficiently than he did.

Key takeaways

• Training Frequency: Deadlifting twice a week is recommended as the optimal frequency for most individuals to improve strength, with one session being heavier and the other lighter to manage fatigue.
• Volume Management: Lower volume per session spread across two days is more effective for strength acquisition than high volume in a single session, as it allows for more skill practice. The recommended range is 4-8 sets per week.
• Intensity and Rep Range: Avoid training to failure on deadlifts. Top sets of 1-3 reps at 80%+ of one-rep max (periodized through blocks) are suggested, with volume work in the 60-75% range. For conventional deadlifts, stick to sets of six or below to manage fatigue.
• Accessory Exercises: Focus on specific accessories like hamstring curls, and utilize chest-supported machines for back work to avoid unnecessary fatigue that could hinder deadlift progress. Prioritize recovery resources for the main lifts.
• Technique Improvements: Key technical cues include aligning the knees with the elbow pits at the start, taking the slack out of the bar by bending it without lifting the plates, and maintaining a neutral head position by looking forward to promote upper back extension and easier lockout.

Here is a sample training plan based on the video's recommendations and your 190kg deadlift 1RM. This plan assumes you will be deadlifting twice a week.

Important Considerations:

• Progression: This is a starting point. You will need to adjust weights and potentially reps/sets based on how you recover and progress. The video emphasizes listening to your body and starting lighter if unsure.
• Periodization: The video suggests periodizing top sets (e.g., singles, doubles, triples) over different blocks. This plan uses triples and doubles as a starting point for the top sets, as suggested.
• Intensity Calculation: Percentages are based on your 1RM of 190kg.
• Warm-up: Always include a thorough warm-up before each deadlift session, including dynamic stretching and lighter warm-up sets.
• Accessory Work: The video suggests hamstring curls (2-3 sets of 5-10 reps at RPE 9, once a week) and other general strength training like rows, pull-downs, and squats. You'll need to incorporate these on separate days or after your deadlift sessions based on your overall training split.

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Deadlift Training Plan (Based on 190kg 1RM)

Session 1 (Heavy Day)

• Warm-up: General warm-up, mobility work, and 3-4 progressively heavier deadlift warm-up sets.
• Top Set:
  • Sets: 1
  • Reps: 3
  • Intensity: ~80% of 1RM = 152kg
  • RPE: Aim for an RPE 8-9 (leaving 1-2 reps in the tank).
• Back-off Sets (Volume Work):
  • Sets: 3
  • Reps: 5
  • Intensity: ~60% of 1RM = 114kg
  • RPE: Aim for an RPE 6-7.

Session 2 (Lighter/Technique Day)

• Warm-up: General warm-up, mobility work, and 3-4 progressively heavier deadlift warm-up sets.
• Top Set:
  • Sets: 1
  • Reps: 4-6 (Let's start with 5 for this example)
  • Intensity: ~70-75% of 1RM = 133kg - 142.5kg (Let's use 140kg as a starting point)
  • RPE: Aim for an RPE 7-8.
• Back-off Sets (Volume Work):
  • Sets: 3
  • Reps: 6
  • Intensity: ~60-70% of 1RM = 114kg - 133kg (Let's use 120kg as a starting point)
  • RPE: Aim for an RPE 6-7.

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Example Weekly Structure (if deadlifting Tuesday & Friday):

• Monday: Squat variation, accessory work
• Tuesday: Heavy Deadlift Day (Session 1) + Hamstring Curls (2-3 sets of 5-10 reps, RPE 9)
• Wednesday: Upper body training (e.g., bench press, rows, pull-downs)
• Thursday: Active recovery or light conditioning
• Friday: Lighter Deadlift Day (Session 2) + Squat variation or leg accessories
• Saturday: Upper body training or rest
• Sunday: Rest

Progression Notes:

• Week 1-4 (Block 1 - Triples): Focus on hitting the prescribed sets and reps with good form. If your top set of 3 feels comfortable at 152kg, aim to increase the weight by 2.5-5kg each week for the top set, while keeping back-off sets relatively consistent or slightly increasing weight if recovery allows.
• Week 5-8 (Block 2 - Doubles): Transition the top set to doubles. You can use slightly higher intensity (e.g., 85-90% of 1RM) for the doubles. The back-off sets can remain similar in structure, perhaps with slightly higher intensity if needed.
• Week 9-12 (Block 3 - Singles): Transition the top set to singles. This is where you'll work at higher intensities (90%+). Back-off sets are still crucial for accumulating volume and managing fatigue.
• Deload: After each 4-week block, consider a deload week (reduce volume and intensity by 40-50%) to allow for full recovery.

Remember to track your lifts, how you feel, and make adjustments as needed. Good luck!

Yes, the video provides recommendations for deadlift variants for the second deadlift session day, depending on your individual needs and goals.

Here's a breakdown:

• If you have no technique issues and tolerate the frequency well: You can perform the regular conventional deadlift again, similar to your primary day, but with a lighter load. The top set might be in the 4-6 rep range, with lighter back-off sets.

• If you have a specific weak point or technique issue:

  • Poor Start Position / Rounded Back: A pause deadlift is recommended. You'll pause the bar about 1 inch off the floor for 1 second before completing the rep. This helps improve your starting position and build strength off the floor.
  • Poor Lockout / Weak Upper Back: A banded deadlift (using a mini band over the center of the bar) can be beneficial. This encourages pulling faster and increases awareness of upper back positioning. The speaker also notes this helped him personally with lockout.

• If you experience back pain or excessive fatigue from deadlifting twice a week:

  • Romanian Deadlift (RDL): This is a good option to get hinge stimulus without the same lower back stress as a conventional deadlift.
  • Hip Thrust: While not a direct deadlift variant, it targets the posterior chain (glutes and hamstrings) which are crucial for the deadlift, offering a different stimulus with less direct spinal loading.

The speaker emphasizes that the choice of variation should address a specific weakness or help manage fatigue. If you have no specific issues, repeating the conventional deadlift with lighter loads is a viable option.