Deadlift Focus
(Week 3, Strength Forge)Day Overview
This session centers on the deadlift to increase maximal pulling strength. Accessory work targets posterior chain, grip, and core stability, supporting improvements in deadlift performance while maintaining high intensity.
Exercises
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• Deadlift
The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.
Prescribed Sets:
Perform 4 sets of 3-5 reps with a load that reaches an RPE of 9 on the first set, progressing to RPE 10 on the last. Focus on perfect form, bar path, and explosive hip drive.
Working Sets:
4
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Perform 3 sets of 6-8 reps at RPE 8-9. Emphasize hip hinge and hamstring stretch to strengthen posterior chain and improve deadlift lockout.
Working Sets:
3
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• Assisted Pull-Up
Use an assisted machine to perform pull-ups and build the necessary strength.
Prescribed Sets:
Perform 3 sets of 6-8 reps with assistance to keep RPE around 8. Focus on full range of motion and scapular retraction to build upper back strength.
Working Sets:
3
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• Bent-Over Barbell Rows
Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.
Prescribed Sets:
Perform 3 sets of 6-8 reps at RPE 8-9. Keep a flat back and squeeze the lats at the top to reinforce pulling strength.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10-12 reps at RPE 8. Focus on controlled movement to strengthen lower back and glutes.
Working Sets:
3
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• Hanging Leg Raises
To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.
Prescribed Sets:
Perform 3 sets of 10-15 reps, emphasizing core engagement to support deadlift stability.
Working Sets:
3
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• Farmer's Walk
Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.
Prescribed Sets:
Walk for 30-45 seconds with heavy weight, focusing on grip and core stability to enhance deadlift grip and trunk strength.
Working Sets:
3
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• Battle Ropes (Waves)
Creating wave patterns with heavy ropes.
Prescribed Sets:
Perform 3 sets of 20 seconds at high effort (RPE 8-9) to develop shoulder endurance and conditioning.
Working Sets:
3