This deadlift program is meant for beginner to intermediate lifters who are preparing to strut yo’ stuff on the platform at the June 15th Pull for Pride Atlanta event.
Go here to sign up.
Volunteer registration will begin next week.
To support the event and make a donation to Lost n Found Youth, please
CLICK HERE to visit our Crowdrise Page.
If you don’t know how to deadlift, contact me to join a Sunday barbell club sessions at CrossFit Downtown Atlanta. I will be there every Sunday between now and event day. If you are participating at Pull for Pride, your deadlift lessons are free.
If you are new to training, or just coming back after a lay off, start light and be conservative with the load for two to three weeks while you refresh your deadlift technique.
You will get the best results from this program if you can comply 100% with the training, recovery and nutrition guidelines. But LIFE HAPPENS. If you miss a day of training, under-eat or under-sleep, just let it go and get back on track tomorrow.
Instructions:
-Rest for 48 to 72 hours between training sessions.
-Sleep 7-8 hours each night.
-Eat .8-1 gram of protein per pound of bodyweight.
-Drink between ½ and 1 ounce of water per pound of bodyweight.
-Warm up before deadlifting with 2 minutes of easy rowing or cycling, or do 50 jumping jacks.
If you are following another training program (like CrossFit, boot camp, or endurance training), feel free to skip Day 2 each week of training and only do the deadlift-specific workouts on Day 1 and Day 3. By Meet Week, you should cut out your other training completely, or do ¼ of what you usually do.
Do not max out aka lift as much weight as possible on every training day. We will taper down the volume in time for you to max out at Pull for Pride. Although it might be tempting, resist the urge to test your maximal effort lift before then.
Week 1 Day 1
A. Deadlift 5 sets of 5
In 5 sets, work up to a heavy-ish set of 5. This is not a 5-rep max. Your final set should be tough, but if your life depended on it, you could do 2 or 3 more reps if you had to.
If you know your 1-rep max, do work sets at 67%-69%-71%-73%-75%.
B. Walking Lunges – 3 sets of 6 each leg
Week 1 Day 2
A. Squat 4 sets of 4
B. Bench Press 4 sets of 4
This is not a max effort day. Deadlift is the focus of the program. Today’s work is the cherry on top that will help your overall strength and confidence for meet day.
Do 1 or 2 warm up sets, then 4 “work sets” at a weight that is medium-hard. This is something you could definitely lift for 6 to 7 reps, but you’ll stop at 4 each time.
Week 1 Day 3
A. Deadlift 3 sets of 3
Today is a heavier day than Monday. Lift the same weight all 3 sets. Use a weight that is 10# heavier than your top set from Monday.
B. Single-Arm Dumbbell Row 3×6 each arm
Rest 2 days!
Track your results & we’ll see you next week!
In strength,
Lis Smash
