Deadlift Focus
(Week 5, Starter Powerlift Progression)Day Overview
This session emphasizes deadlift strength with a focus on proper technique and explosive power. Accessory work supports posterior chain development and core stability to improve deadlift performance and address weak points.
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 85-87% of your 1RM with an RPE of 8. Focus on maintaining a neutral spine, engaging your glutes and hamstrings, and controlled bar path. Rest 2-3 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:
Perform 3 sets of 8 reps with bodyweight or light resistance, RPE 7. Focus on squeezing your glutes at the top and maintaining a neutral spine to strengthen the posterior chain 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 10 reps with controlled movement, RPE 7. Engage your core throughout to enhance stability during deadlifts and support overall strength.
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 reps at moderate resistance, RPE 7. Focus on squeezing your back muscles and retracting your shoulder blades to improve upper back strength for deadlift stability.
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, RPE 6. Maintain a straight line from head to heels to build core stability essential for deadlift performance.
Working Sets:
3
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• Hip Thrusts
Sit on the ground with your upper back resting against a bench or elevated surface, knees bent at approximately 90 degrees, and feet flat on the floor. Place a weight (such as a barbell or dumbbell) across your hips for added resistance if desired. Drive through your heels to lift your hips upward, squeezing your glutes at the top of the movement until your body forms a straight line from shoulders to knees. Lower your hips back down in a controlled manner, maintaining tension in the glutes throughout. Keep your core engaged and avoid overextending your lower back during the movement.
Prescribed Sets:
Perform 3 sets of 8 reps at moderate resistance, RPE 7. Focus on glute activation to improve hip extension strength for deadlift lockout.
Working Sets:
3