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Squats and Milk Revisited V: The Deadlift

(This is the final of a five part series on one of the classic power and muscle building programs in the world – the squats and milk program)

This final version of the squats and milk routine is really different because there aren’t any squats in it!

Instead of squats the deadlift is substituted instead. All the principles of the squats and milk program still apply. You’ll do 20-rep deadlifts followed by a set of 20-rep pullovers done with light weight and in the same breathing style.

For the deadlifts, perform the three or more deep breaths before you lift the bar. After you’ve performed the rep and returned the bar to the floor – take your deep breaths again and continue until 20 reps are reached. Remember you want to take a weight that you can perform 10 or 15 reps with and do 20!

It’s hard work and not for the squeamish, but the results are undeniable. The program recommends a gallon of milk a day, but I think that’s a little over the top. Try for at least a quart a day and work up to a half gallon. You can use skim milk if you’re worried about fat gain.

Overhead Press 2 x 12
Deadlifts (Breathing) 1 x 20
Pullovers 1 x 20
Rows 2 x 15

Notes: Train consistently 2-3 days per week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of milk and water. Concentrate on the deadlift, it’s the key. The pullovers should be done in breathing style, like the deadlift, with light weights and done immediately after squats with no rest in-between.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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