Deadlift Focus

(Week 7, Starter Powerlift Progression)
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Day Overview

This session emphasizes heavy singles and doubles to maximize deadlift strength. Accessory work targets posterior chain, grip, and core to support maximal pulls and injury prevention. Focus on explosive hip extension and controlled movement.

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 reps at 90-95% of your 1RM with an RPE of 9. Focus on explosive hip drive and maintaining proper form. Rest 3-4 minutes between sets.

    Working Sets:

    4

  • • Bent-Over Barbell Rows

    Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

    Prescribed Sets:

    Perform 3 sets of 4 reps at 75-80% of 1RM with an RPE of 8. Keep a flat back and focus on pulling with the lats to reinforce pulling strength.

    Working Sets:

    3

  • • Reverse Hyperextension

    Use a specialized machine to work the posterior chain by raising your legs from a prone position.

    Prescribed Sets:

    Perform 3 sets of 10 reps to strengthen lower back and glutes, supporting deadlift lockout and injury prevention.

    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 reps, emphasizing core stability to support heavy pulls.

    Working Sets:

    3

  • • Farmer's Walk

    Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.

    Prescribed Sets:

    Perform 2 walks of 30 meters with heavy weights to improve grip and core stability, aiding deadlift performance.

    Working Sets:

    2

  • • Jump Rope

    Skipping rope for cardiovascular fitness and coordination.

    Prescribed Sets:

    Perform 1 minute of jump rope for conditioning and explosive power.

    Working Sets:

    1

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