Pull for Pride
benefiting Lost & Found Youth
LIFT ***registration deadline is FRIDAY***
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Updates
So far we have raised 79% ($3,974) of our fundraising goal for Lost-n-Found Youth, and we have 32 lifters registered. The registration cap is 45, so there’s still time to join the fun! The registration deadline is THIS FRIDAY. Just do it.
Did you see last week’s Women’s Strength Coalition interview with Rose? She’ll be lifting with us at Atlanta Pull for Pride. To read the interview, click here.
This free 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.
If you don’t know how to deadlift, contact me to join a Sunday barbell club session at CrossFit Downtown Atlanta. I will be there every Sunday between now and event day. If you are participating at Pull for Pride, your Sunday deadlift lessons are free.
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.
The Free Deadlift Program:
Week 4 Day 1
Deadlift 4 sets of 3
Walking Lunges 3 sets of 16 steps (8 each leg)
In 4 sets of deadlifts, work up to a heavy set of 3. These sets are heavier than last week’s Day 1 work sets. Your final set should be a 3-rep max.
If you know your 1-rep max, do work sets at 87%-89%-91%-93%.
If you don’t know your 1RM, just try to do all sets 10-15# heavier than last week’s Day 1 work sets.
For lunges, use bodyweight only or hold a dumbbell in each hand.
Week 4 Day 2
Squat 4 sets of 4
Bench Press 4 sets of 4
Do 2 or 3 warm up sets, then 4 “work sets” at a weight that is medium-hard. This is something you could definitely lift for 5 or 6 reps, but you’ll stop at 4 each time. Try to add 5# to last week’s squats, and 2.5-5# to last week’s bench press sets.
Make squat depth (below parallel) a priority over load.
Touch your chest on every bench press rep OR DON’T COUNT IT :).
Week 4 Day 3
Deadlift 5 sets of 3
Single-Arm Dumbbell Row 3×10 each arm
Today’s deadlifts should be similar intensity to Day 1 of this week. Use the weight from your 2nd or 3rd work set from earlier this week. And try to keep the same weight for all 5 sets.
If you know your 1-rep max, do work sets at 90%.
Rest 2 days, track your results & we’ll see you next week!
For Week 1 of the training program, click here.
For Week 2 of the training program, click here.
For Week 3 of the training program, click here.
In strength,
Lis Smash
