Build to a 100kg Deadlift
Hitting a 100kg deadlift is a defining benchmark in functional strength — not just for powerlifters, but for anyone chasing long-term durability, core stability, and raw pulling power. This RB100 Challenge is about more than weight. It’s about structure, intention, and the pride of conquering gravity.
Whether you’re starting from 60kg or 0kg, this goal is achievable with consistency and smart programming.
Why the Deadlift?
The deadlift is the king of compound movements. It strengthens the posterior chain (hamstrings, glutes, back), develops grip strength, and teaches full-body tension.
“Deadlifts reveal the truth. If you can’t fake it, you have to earn it.”
— RB100.Fitness
Training Roadmap to 100kg
- Establish Your Baseline:
- Test your current 3–5 rep max safely
- Use this to set training weights (% of 1RM)
- Program Smartly:
- Train deadlifts 1–2x per week
- Use a linear progression or 5/3/1 model
- Add accessory lifts: Romanian DLs, barbell rows, glute bridges
- Prioritise Form:
- Flat back, bar over mid-foot, hips neutral
- Engage lats and brace your core each lift
- Recover Wisely:
- Sleep, protein intake, mobility drills all matter
- Test Monthly:
- Re-test your 3RM every 4–6 weeks
- Hit 95–100kg in training before maxing out
Progression Example (8 Weeks):
- Week 1: 3×5 @ 60% of goal (60kg)
- Week 4: 3×3 @ 80% (80kg)
- Week 8: Test single at 100kg
Equipment Tips
- Use chalk for grip support
- Consider lifting straps if grip limits progress
- Practice with bumper plates to build confidence early
Pair it with:
External Resources:
