Deadlift Focus
(Week 2, Starter Powerlift Progression)Day Overview
This day emphasizes the deadlift to develop posterior chain strength, with accessory work supporting back, hamstrings, and grip. The exercises are selected to reinforce proper deadlift mechanics and address weak points, with moderate intensity to promote strength without fatigue.
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 reps at 75-80% of your 1RM with an RPE of 8. Focus on maintaining a neutral spine, engaging your core, and controlled descent. Rest 2-3 minutes between sets to maximize strength development.
Working Sets:
4
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
Perform 3 sets of 10 reps with bodyweight or light weight, RPE 7. Focus on squeezing your glutes and hamstrings at the top to reinforce posterior chain strength and improve deadlift lockout.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Perform 3 sets of 8-10 reps with an RPE of 8. Maintain a tight core and controlled movement to enhance trunk stability, supporting deadlift performance.
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:
Perform 3 sets of 30 meters with moderate weight, RPE 7. Focus on grip strength and maintaining upright posture to support deadlift grip and core stability.
Working Sets:
3
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• Seated Row
The Seated Row is performed by sitting on a rowing machine or a seated cable row station. Begin by sitting with your feet firmly placed on the footrests and your knees slightly bent. Grasp the handles with an overhand or neutral grip, keeping your back straight and chest up. Pull the handles towards your torso by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body as you pull. Pause briefly when the handles reach your torso, then slowly extend your arms back to the starting position, maintaining control throughout the movement.
Prescribed Sets:
Perform 3 sets of 8-10 reps at moderate weight, RPE 7. Emphasize scapular retraction and controlled movement to strengthen upper back for deadlift support.
Working Sets:
3
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• Plank
Hold a plank position on your forearms to engage the core muscles.
Prescribed Sets:
Hold for 30-45 seconds for 3 sets at RPE 7. Focus on maintaining a neutral spine and tight core to improve stability during deadlifts.
Working Sets:
3