Deadlift Focus
(Week 2, Strength Forge)Day Overview
This session prioritizes heavy deadlifts to enhance posterior chain strength. Accessory work supports hamstring, glute, and back development, reinforcing weak points and promoting muscle growth. The exercises are ordered to maximize fatigue management and stimulus, with a focus on proper form and progressive overload.
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 focus on maximal load, aiming for an RPE of 8-9. Increase weight gradually each week, maintaining strict form. Rest 3-4 minutes between sets to allow full recovery for heavy lifts.
Working Sets:
4
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
3 sets of 8-10 reps with an RPE of 7-8. Focus on controlled movement and squeezing the glutes at the top to strengthen the lower back and glutes, supporting deadlift performance.
Working Sets:
3
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• Cable Row
Row the cable toward your torso to target your middle back muscles.
Prescribed Sets:
3 sets of 8-10 reps at RPE 7-8. Use a controlled tempo, focusing on scapular retraction to improve upper back strength, aiding deadlift lockout.
Working Sets:
3
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• Kettlebell Swing
Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.
Prescribed Sets:
3 sets of 12-15 reps with RPE 7. Emphasize hip drive and explosive movement to develop power and posterior chain endurance.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 10-12 reps at RPE 7-8. Focus on core stability and control to support heavy deadlifts.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
3 sets of 15-20 reps at RPE 7. Use the calf raise machine, emphasizing full range of motion for balanced development.
Working Sets:
3
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• Battle Ropes
Battle ropes are a form of exercise that involves the use of heavy, thick ropes anchored at one end. To perform the exercise, stand with your feet shoulder-width apart, knees slightly bent, and grasp one end of the rope in each hand. Engage your core and maintain a straight back. Begin by rapidly waving the ropes up and down or side to side, creating waves in the ropes. You can vary the intensity and style by changing the speed and amplitude of the waves, or by incorporating movements like slams or spirals. The exercise can be performed for timed intervals or repetitions.
Prescribed Sets:
3 sets of 30 seconds at high effort, RPE 8. Focus on explosive movements to improve conditioning and upper back endurance.
Working Sets:
3
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• Ab Crunch Machine
Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.
Prescribed Sets:
3 sets of 12-15 reps at RPE 7. Engage core muscles fully to support spinal stability during heavy lifts.
Working Sets:
3