500-LB DEADLIFT
ROADMAP

The Crazy In-Depth Guide to Hitting Five Plates (and Beyond) as a Dedicated Recreational Lifter

By Sam Krapf, SSC · Ground Zero Strength

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What's Inside the Roadmap

Week-by-week progression from 315 to 500 — exact loads, reps, and variants for 46 weeks
The 5-step setup that eliminates 90% of form errors before you even grip the bar
3-day and 4-day templates with precise pull placement (≤10 total deadlift reps per week)
Programming phases: Linear progression → Rack pull emphasis → Rep cycling → Peak
Troubleshooting encyclopedia for off-the-floor misses, lockout stalls, grip failures, and hitching
The First 3 Questions to ask before changing your program after a miss
Nutrition and bodyweight standards — most men need 200–220 lbs to move five plates efficiently
Meet-day protocol: Attempt selection, warm-up room flow, and platform cues
Printable training cards and logs to track your progression
Video review checklists with the exact angles and positions to film

No Secret Sauce

There is no secret: accumulate years of precise form, ruthless consistency, progressive loading, and make the correct adjustment when the bar stops moving. This manual tells you exactly how.

Non-Negotiables Built In

No permission to miss. Form is king. Session cap of ≤10 total pull reps. Maximum 5 reps on barbell pulls. The house rules that keep you productive for years, not weeks.

From a Starting Strength Coach

I run Ground Zero Strength in Twin Falls, Idaho and coach lifters online to hit strength goals they thought were years away. This is the exact roadmap I use with dedicated recreational lifters.

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