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JUST DEADLIFT BABY

July 12, 2010

In chasing the impossible you often pass everyone else that is caught up trying to achieve the highest levels of what each of them deem to be possible. – Matt “Kroc” Kroczaleski, http://www.elitefts.com

Just two more “hard” powerlifting workouts before deload week!  We are really pushing it now, really overreaching to try to elicit some BIG gains over a period of upcoming rest.

From Jim Wendler’s “52 Most Common 5/3/1 Questions” article, I got a great idea for really juicing the last week of 5/3/1 for MAX strength gains.  Can’t do this too often, as you’ll likely burn out or overtrain, but as a finisher for a great cycle of training, it’s perfect.

The concept is simple, see the rep structure and bold numbers below:

  • Work your normal 5/3/1 sets, going for max reps at the “1” weight.
  • Repeat the “3” weight.
  • Repeat the “5” weight, but go for max reps.
  • Do the rest of your workout as planned

You are really pushing it twice in this workout.

EDIT: I did this today and it was amazing.  You will become stronger after performing this rep structure – if you give it your all.

WORK: DEADLIFT (1):

  1. Z-Health Warmup
  2. Jump Rope x 200
  3. Glute Bridges (Do these, even if you’re a guy.  It looks a bit weird but trust me, they work WONDERS.)
  4. Deadlift
    • 135 x 5 x 2
    • 185 x 5
    • 225 x 3
    • 275 x 3
    • 320 x 5
    • 365 x 3
    • 410 x 1
    • 365 x 3
    • 320 x 12
  5. Deadlift – 5 x 10 @ 175
  6. OPTIONAL (after the above, you will know if this is necessary or not, don’t just assume you shouldn’t do it.):
    • Planks
    • Glute-Ham Raises

GRUB:

  1. Eggs + Cheese in Bacon Grease
  2. Chipotle Burrito Bol: No tortilla, no beans.  Fajita stuff, Regular salsa + Salsa Verde, Guacamole, sour cream.

Hope you had a good weekend & I hope you had a  great workout as well!

Be excellent to each other

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