This is the best thing I’ve done for my deadlift. I only pull 4-8 singles a week, focus more on DL accessories and front squatting and my dead has been going up very well. Good luck man.
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MAX EFFORT LOWER
From Tuesday
Reverse hypers
Bw x 20 x 2
Leg raises
Bw x 20 x 2
Pin good mornings,close stance,high bar
20 kg x 10 x 2
60 kg x 6
80 kg x 3
100 kg x 3
120 kg / 264 lbs x 3
I’m not used to the movement pattern yet.I will give a try for 10 weeks doing around 75 % good morning variations,old westside style, and see how it carryovers to my pull
Box squats
110 kg / 242 lbs x 3 x 3
Barbell rows
20 kg x 10
60 kg x 6
100 kg / 220 lbs x 5 x 3
Behind the back barbell shrugs
Went up to some heavy sets and they felt like shit.I’m only gonna focus on high reps on these
Band leg curls
Green x 40,40,20
Band hip thrusts
Green x 20 x 3
Green + small barbell x 20 x 2
Abs
Green x ton
Reverse hypers
Green x 15 x 3
Holds for grip
Stack x failure x 5
1 arm farmers walk
55-60 kg x some trips for fun
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MAX EFFORT UPPER
From Wednesday
Band facepulls
Yellow x 50
Overhead band extensions
Yellow x 50
Behind the neck press
20 kg x 8,8
40 kg x 2
50 kg x 1
60 kg / 132 lbs x 1 Flew up
65 kg / 143 lbs x 0 x 2 Missed first one as soon as it cleaned my head.Damb that’s weird
Wide viking press
55 kg x 5
80 kg / 176 lbs x 5 x 3
Standing jm press
20 kg x 6
40 kg / 88 lbs x 3 x 3
Pull ups
Bw x 6,4,3
Reverse yellow band x 4,3
Cable hammer curls supersetted with V grip pushdowns
25 kg / 55 lbs x 15 x 3 ss with 40 kg / 88 lbs x 15 x 3
Barbell curls
20 kg / 44 lbs x 8 x 2
Band facepulls
Green x 25 x 3
Neck curls
15 kg / 33 lbs x 33,33,34
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Thanks bud
My thought process is that although I’m not strong enough for the deadlifts to be incledibly taxing,developing all the posterior chain,abs and grip need such a volume that it’s hard to fit in a full body workout.It did help me develop some nice work capacity though
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I’ll log my full workout a bit later.Now I just wanted to post a set in the most old school leg press ever.This thing is older that time itself
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Dynamic/repetition effort lower
Reverse hypers
Bw x 15 x 2
Band abs
Yellow x whatever
Seated deadlift
I count one rep as breaking the bar 3 times from the floor and standing up every third rep
20 kg x 3
50 kg / 110 lbs x 3 x 5
Aj Roberts told me on his fb group that I shouldn’t initiate the movement with my mid back. Rather I should arch my upper back and pull shoulders back harder to bring the weight off the floor
Good mornings,low bar,wide stance
50 kg / 110 lbs + yellow band around hips x 15 x 4
70 kg / 154 lbs + yellow band around hips x 6 x 2
I feel like the band not only makes it harder for my glutes but also helps me with keeping balance,making it easier on the core
Leg press
40 kg x 20
60 kg / 132 lbs x 20
80 kg / 176 lbs x 12 x 3
Parallel grip seal rows
55-60 kg / 121-132 lbs x 12 x 3
Behing the back smith shrugs
60 kg / 132 lbs x 25 x 5
Leg curls
Yellow band x 1 set to failure
Reverse hypers
Yellow band x 25 x 2
Ab pulldowns
? x ?
3 Likes
Yesterday’s workout
(workout above was a few days ago)
Dynamic/Repetition effort upper
Barbell ohp
20 kg / 44 lbs x 25,25,15,15,15,10 Just felt like doing a ton of work,since I was at home
1 arm dumbbell press
20 kg / 44 lbs x 5
15 kg / 33 lbs x 6 x 3
Close grip standing jm press
20 kg / 44 lbs x 12 x 3
Band pull aparts
Yellow x 25 x 4
Barbell curls
20 kg / 44 lbs x 15 x 3
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DIdn’t log pretty much anything last week.Here are the prs though
Turned the last one in a gm-squat,but don’t think it really matters
Also,a few months back I missed that weight with that grip.Hitting it felt like a million bucks
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Hey man, are you still alive?
If you are, how are things going?
1 Like
Beauty grind brother! But where you at!?!?!