Tag Archives: Deadlift

Jun 12 2013

6.13.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 2 Jump Squats, 2 Explosive Deadlifts @ ~50%1RM
    • For jump squats, start from a full squat position and explode as high as possible on each jump. Pause after each rep for both exercises.

Volume (Rest periods should be 60-90 seconds b/t supersets)

Do you want to get big? Tryna get swole? Interested in becoming a beefcake? Look no further than this brand spankin’ new SHOULDALEGZTRAPZABZ workout to get the people goin’.

Motivation

  • Today’s motivation is actually some very practical, useful advice from Kelly Starett. Apply these movement principles to your deadlift to optimize performance/ most efficiently create torque with your body.

 

May 12 2013

5.13.13 SWOD

Warmup

Strength

  • Sumo deadlift– work up to a 3 rep rest-pause* max.
  • Rest-Pause = include 10-15 seconds (no more) of rest between each rep to make sure each pull invokes full muscle re-contraction. 
  • Here’s what I’ll do (3 reps each): 135#, 225#, 315#, 365#, 400#, 420#
  • Rest between heavy sets should be at least 3 minutes.

Conditioning- “Zeus”

  • 5 rounds- 5 reps Curtis P Complex (@~50% of your bodyweight), 20 sit-ups
  • Prescribed rest (b/t rounds)- 60-90 seconds

This barbell complex (a series of consecutive movements done with a barbell) was recommended to me by a fellow SwoleFIT brother, and it’s going to be a doozy. Choose a weight where you can maintain perfect form on every rep.

Today’s workout is named for the character from Greek mythology, Zeus. Towering from his throne atop Mount Olympus, he hurls thunderbolts down to earth. This is an amazing feat of strength as these lightning bolts weigh approximately 450 lbs each.

Post weights and times to comments.

Motivation

  • Hulk Hogan once engaged Zeus in battle; here is the salvaged footage:
Apr 28 2013

4.29.13 SWOD

Warmup

Strength

  • Deadlift– work up to a 3RM
  • Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
  • Remember to take at least 3 minutes rest between heavy sets.

Conditioning

Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.

Apr 11 2013

4.11.13 SWOD

Dynamic

  • 5 sets of 1 max effort vertical jump (just close your eyes and channel this song)
  • 5 sets of 3 snatch grip deadlifts, 40% 1RM (of normal deadlift), explosive reps
  • Superset the max effort vertical jumps with the snatch grip deadlifts, taking 1-2 minutes between supersets

Conditioning

  • 5 rounds- 8 power clean (135#), 20 Leg lifts, 5-4-3-2-1 wall climbs (5 on the first round, 4 on the second, etc…), 12 box jumps
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose a moderately heavy weight for power clean that still allows you to maintain form throughout.

Post times of conditioning workout to comments.

Apr 8 2013

4.8.13 SWOD

Strength

  • Deadlift (sumo stance)- Work up to 3 rep max
  • Sumo stance deadlift activates the quads/hams/glutes much more than a conventional deadlift; it’s good to mix up these stances in your training regimen.

Conditioning

  • 5 rounds– 8 power snatch (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
  • Prescribed rest (b/t rounds): 60 seconds
  • If you are uncomfortable doing snatch, sub power cleans.

Post times of conditioning workout to comments.

Motivation

  • Check out this innovative, new iPhone case that serves as both a workout aid and a practical phone protector.

Mar 27 2013

3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do.

I like to do intervals on the treadmill or stationary bike.

Mar 25 2013

3.25.13 SWOD

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.