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So far we have raised 92% ($4,284) of our fundraising goal for Lost-n-Found Youth, and we have 31 strong lifters ready to DEADLIFT PARTY FOR A GREAT CAUSE!
Did you see this week’s Women’s Strength Coalition interview with David? He’s one of the founders of the Fantastic Beasts and an original Team Lis Smasher. 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.
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.
-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 (NEXT 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 5 Day 1
Deadlift 5 sets of 3
Walking Lunges (bodyweight only, or hold a dumbbell in each hand) 3 sets of 18 steps (9 each leg)
For deadlifts, in 5 sets work up to a heavy set of 3. These sets are heavier than last week’s. Your final set should be close to a 3-rep max. Try to add 5# on last week’s top set.
If you know your 1-rep max, do work sets at 86%-88%-90%-92%-94%.
If you don’t know your 1RM, just try to do all sets 5# heavier than last week’s work sets.
Week 5 Day 2
Squat 5 sets of 3
Bench Press 5 sets of 3
FOCUS ON TECHNIQUE. Do 1 or 2 warm up sets, then 5 work sets at a weight that is medium-hard. This is something you could definitely lift for 5 reps, but you’ll stop at 3 each time. Make squat depth (below parallel) a priority.
Week 5 Day 3
Deadlift 6 sets of 1 at 88-92% or Meet Day Opening Attempt
Warm up with 1 or 2 sets of 5 at 50-60% of 1RM, 3 at 80%, 3 at 85%
Row 3×8 each arm
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
