Deadlift Focus
(Week 5, Strength Forge)Day Overview
This day prioritizes heavy deadlifts to push strength limits, complemented by accessory work targeting posterior chain and grip. The session aims to maximize load while supporting recovery and muscle balance.
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 at 90-95% of your 1RM, aiming for an RPE of 8. Focus on perfect form, controlled descent, and explosive drive. Incrementally increase weight weekly, respecting fatigue. Rest 3-4 minutes between sets to maximize recovery and strength output.
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 bodyweight or added weight if tolerated, RPE 7-8. Focus on posterior chain activation, controlled movement, and avoiding hyperextension. Use this to reinforce lower back strength and endurance.
Working Sets:
3
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• Pull-Ups
To perform a pull-up, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart, palms facing away from you. Engage your core and pull your body upward until your chin is above the bar. Keep your elbows close to your body and avoid swinging or using momentum. Lower yourself back to the starting position with control. Repeat for the desired number of repetitions.
Prescribed Sets:
3 sets of 6-8 reps at RPE 8. Use assistance to maintain proper form if necessary. Focus on full range of motion and scapular retraction to strengthen lats and upper back.
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:
2 sets of 30-40 meters with heavy dumbbells or trap bar, RPE 8. Focus on grip strength, core stability, and posture. Rest 2 minutes between sets.
Working Sets:
2
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
3 sets of 8-12 reps, RPE 7-8. Maintain a tight core and controlled movement, emphasizing anterior chain strength and stability.
Working Sets:
3
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• Hanging Leg Raise
Hang from a bar and raise your legs to target your lower abdominals.
Prescribed Sets:
3 sets of 10-15 reps, RPE 7. Focus on controlled movement and core engagement to support deadlift stability.
Working Sets:
3
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• seated calf raise
seated calf raise machine
Prescribed Sets:
3 sets of 12-15 reps, RPE 7. Focus on full stretch and contraction for calf hypertrophy and ankle stability.
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 15-20 reps, RPE 7. Focus on controlled contraction and breathing to support core strength.
Working Sets:
3