This deadlift program is meant for beginner to intermediate lifters who are preparing to strut yo’ stuff on the platform at the June 16th Pull for Pride Atlanta event.
Lifter registration is still open until June 1st. Go here to sign up.
Volunteer registration is now open.
To volunteer, click here or https://bit.ly/2Kbswdl <---there.
To support Pull for Pride 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, plus 10 to 20 squats.
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 2 Day 1
Deadlift 5 sets of 5
Walking Lunges 3 sets of 10 steps (5 each leg)
In 5 sets of deadlifts, work up to a heavy-ish set of 5. This is closer to a 5-rep max than last week. Your final set should be tough, but if your life depended on it, you could do maybe 2 more reps. If you know your 1-rep max, do work sets at 69%-71%-73%-75%-77%. Try to do all sets at 5-10# heavier than last week’s work sets.
For lunges, use bodyweight only or hold a dumbbell in each hand.
Week 2 Day 2
Squat 3 sets of 5
Bench Press 3 sets of 5
Do 2 or 3 warm up sets, then 3 “work sets” at a weight that is medium-hard. This is something you could definitely lift for 7, maybe 8 reps, but you’ll stop at 5 each time. Try to add 5-10# to last week’s squats, and 2.5-5# to last week’s bench press sets.
Week 2 Day 3
Deadlift 3 sets of 3
Single-Arm Dumbbell Row 3×8 each arm
Today’s deadlifts should be more intense or heavier than Monday. Lift the same weight all 3 sets. Use a weight that is 5-10# heavier than your top set from Monday.
Rest 2 days, track your results & we’ll see you next week!
For Week 1 of the training program, click here.
In strength,
Lis Smash
