Deadlift & Posterior Chain
(Week 6, Starter Powerlift Progression)Day Overview
This day emphasizes deadlift with high-intensity singles and doubles to push strength limits. Accessory work targets hamstrings, glutes, and back to reinforce the posterior chain, supporting overall lift performance and injury prevention.
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:
4 sets of 2-3 reps at 88-90% of 1RM with RPE 8-9, focusing on perfect form, explosive hip drive, and bar control. Rest 3 minutes between sets.
Working Sets:
4
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
3 sets of 6-8 reps at RPE 7-8, emphasizing hip hinge and hamstring engagement.
Working Sets:
3
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• Back Extension
Perform a back extension to strengthen the lower back and glutes.
Prescribed Sets:
3 sets of 10-12 reps at RPE 6-7, focusing on controlled movement to strengthen lower back.
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:
3 sets of 8-10 reps at RPE 7, supporting upper back strength.
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 12-15 reps at RPE 6-7 for core reinforcement.
Working Sets:
3
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• Barbell/Dumbbell Calf Raise
Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.
Prescribed Sets:
3 sets of 15-20 reps with RPE 6-7 for overall balance.
Working Sets:
3