Deadlift Focus
(Week 8, Strength Forge)Day Overview
This day centers on testing your deadlift strength with top sets near failure, complemented by accessory work to reinforce posterior chain and grip strength. The session aims to push your deadlift to its maximum capacity while supporting recovery and muscle balance.
Exercises
-
• 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 2-3 reps at 90-95% of your 1RM with an RPE of 9-10, focusing on perfect form and controlled bar path. Incrementally increase weight each week leading up to this peak, ensuring proper warm-up and recovery. Rest 3-4 minutes between sets to maximize strength output.
Working Sets:
4
-
• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 8-10 reps with bodyweight or added weight as tolerated, RPE 7-8. Focus on posterior chain activation and controlled movement to support deadlift recovery and strengthen the lower back.
Working Sets:
3
-
• Farmer's Walk
Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.
Prescribed Sets:
Perform 3 sets of 30-40 meters at challenging weight, RPE 8-9. This enhances grip strength and core stability, critical for deadlift performance.
Working Sets:
3
-
• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-12 reps with controlled tempo, RPE 7-8. Focus on core engagement to support deadlift stability.
Working Sets:
3
-
• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 60 seconds per set, RPE 7. Maintain proper form to reinforce core strength essential for heavy deadlifts.
Working Sets:
3
-
• Dead Hang
To perform a dead hang, start by standing beneath a chin-up bar. Reach up and grasp the bar with both hands, using an overhand grip (palms facing away) or underhand grip (palms facing you). Your hands should be slightly wider than shoulder-width apart. Jump or step up to grab the bar, allowing your body to hang freely. Keep your arms fully extended, engage your shoulders by slightly pulling them down away from your ears, and maintain a straight body line. Avoid swinging or using momentum; focus on hanging still. Hold this position for the desired duration, breathing steadily throughout.
Prescribed Sets:
Perform 3 sets of maximal holds or reps at RPE 8-9 to ensure grip endurance for deadlift success.
Working Sets:
3
-
• Mobility and Recovery Work
Mobility and recovery work involves a series of exercises and techniques aimed at improving joint range of motion, flexibility, and muscle recovery. These exercises typically include dynamic stretches, foam rolling, static stretching, and light movement patterns designed to enhance tissue elasticity and promote blood flow. Proper form includes controlled movements, avoiding pain, and focusing on breathing to facilitate relaxation and recovery. This type of work is often performed after workouts or on rest days to prevent injury, reduce soreness, and improve overall movement quality.
Prescribed Sets:
Include light stretching and foam rolling for 10 minutes to facilitate recovery and maintain mobility for heavy lifts.
Working Sets:
1