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Deadlift Progression

August 06, 2013

On Tuesday, cialis 40mg we will begin a 6 week deadlift progression.  The purpose/goal of the program is to strengthen the posterior chain (traps, this low back, more about hamstrings).  We will use a basic template of low reps and short rest.  The reps scheme is 6 sets of 4 with 90 seconds rest in weeks 1 and 4, then 8 sets of 3 with 60 seconds rest in weeks 2 and 5, then 12 sets of 2 with 45 seconds rest in weeks 3 and 6.

Pick a starting weight that is heavy, but not soul crushing.  I recommend 60-65% of your 1 rep max (1RM) for week 1. In week 2, add 10-20 pounds.  In week 3, you may add another 10-20 pounds.  For week 4, you will drop down 15-30 pounds and start all over, adding 10-20 pounds each week again.

For example, here is the template that I will follow:

Week 1: 6 sets of 4 at 275

Week 2: 8 sets of 3 at 295

Week 3: 12 sets of 2 at 315

Week 4: 6 sets of 4 at 285

Week 5: 8 sets of 3 at 305

Weeks 6: 12 sets of 2 at 325

For each session, take 10-15 minutes to warm up to your working weight.

This is CrossFit, and other sports may call for dropping the weight each time, but I recommend hanging on a performing “touch and go” reps.  This will keep the ‘ole posterior chain under tension longer, and time under load will mean better muscle endurance in your engine.

Maintain perfect body position.  Those are my goal numbers.  My 1RM is 465, and I absolutely OWN 275 for reps.  You should OWN your opening weight.  We have 6 weeks (and the rest of our lives) to move really big weight.  If that means opening 20 pounds lighter than you ‘think’ you should, so be it.  Start light, move with perfect mechanics, wire your body to move well, and big weight will come.

 

Chance has been putting in some hard work and it is paying off big time. Bench pressed 285# this weekend and he cleaned 300# in the weekend's "The Other Total".

Chance has been putting in some hard work and it is paying off big time. Bench pressed 285# this weekend and he cleaned 300# in the weekend’s “The Other Total”.

Workout of the Day

Strength

Deadlift

6 sets of 4, 90 seconds rest

Use approximately 60-65% of 1RM

Conditioning

Run TL Davis Loop 2 times

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