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Deadlift Workout 2:

November 19, 2014 | 0 Comments
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Exercise 1: Block Pulls Deadlift

A Block Pull differs from a rack pull in a way that the slack remains in the bar during the block pull. When the bar is pulled from the racks the slack has already been removed and therefore the block pull is more true to a conventional deadlift.

Note: You want to be using the same amount of speed and power as if you are deadlifting your personal best and ensure your form is perfect each rep. Make sure you stop and reset each rep.

Set 1: Warm up with light weight for 10 reps.

Set 2: Warm up with heavier weight for 10 reps.

Set 3 – 5: Working sets. Up the weight each set consisting of 5 reps each set.

Set 6: 4th Working set. Up the weight again and work for a set of 3 reps.

Set 7: 5th Working set. This set is only for 1 rep but should try to be approximately 102.5% of your current 1rm.

*Rest as long as is needed between the heavier sets.

Exercise 2: Pendlay Row

The big difference between Pendlay and Barbell Rows, is that the bar returns to the floor after each rep, just like the Deadlifts. By Rowing this way, you will strengthen your back, lats and traps and develop the capacity to pull ‘dead’ weight in a controlled and safe manner.

Set 1: Warm up with light weight for 15 reps.

Set 2: Warm up with heavier weight for 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working set. Keep weight from set 5 and fail between 6-8 reps, then drop to half the weight again for another 20 reps (double drop set).

*Rest 2-3 mins between working sets

Exercise 3: Close Grip Seated Cable Row

The seated version is by far the most popular variation of the Cable Row, however if you don’t have access to this machine you can substitute it for single arm cable rows performed on a low pulley machine, or simply use some stretch power bands attached to a fixed point. 

Focus on pulling through the elbows and squeezing the shoulder blades back at the midpoint. Hold for a second and then return to the starting position.

Set 1: Warm up set with light weight for 15 reps.

Sets 2 – 5: Working sets. Increase weight to cause failure between 10 – 12 reps

*Rest 2-3 minute between sets

Exercise 4: Lat Pull Down

Set 1: Warm up set with light weight for 15 reps.

Set 2: Warm up set with heavier weight for 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8-10 reps.

Set 4: Second working set. Increase the weight to cause failure between 6-8 reps.

Set 5: Third working set. Keep the weight from set 4 and fail between 6-8 reps.

Set 6: Fourth working. Keep the weight from set 4 and fail between 6-8 reps, then have your training partner help you force out another 6 reps with good form (forced reps).

Set 7: Fifth working set. Keep weight from set 4 and fail between 6-8 reps, then drop to half the weight again for another 20 reps (double drop set).

*Rest 1-2 minute between sets

Exercise 5: Reverse Hypers (Hyper Extensions)

If your fortunate enough and your gym has a Reverse Hyper Machine, this is a great exercise for the development of the flutes, hamstrings and lower back. To increase power in the deadlift you need strong hamstrings that propel the body forward into hip hyperextension, and the reverse hyper is the perfect movement to train this motion.

Set 1 – 4: Use a moderate weight for 8-10 reps.

*Rest 1-2 minute between sets

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