Deadlift day is one of my favorites, but also one of my most nervous days because I know it is going to be hard. I’m going to give you my most recent deadlift workout, and what a typical session looks like for me.
Without further or do, here we go.
(sets x reps x weight)
- Stairs: 10 total times (~16 total steps)
- First 5 ran every step
- Second 5 ran every other step
- Kettlebell swings
- 3 x 12 x 52.9lbs
- 3 x 10/10 x BW
- Back extensions
- 3 x 15/12/10 x BW
- Barbell Row
- 2 x 10 x 135
- Cat/camel, and stretched primarily back, legs, and hips
Deadlift Workout (conventional with no belt and no straps)
- Warm-up sets
- 2 x 3/1 x 135
- 2 x 3/1 x 225
- 2 x 3/1 x 315
- Working Sets
- 3 x 1 x 365 (paused)
- 3 x 1 x 385 (paused)
- 3 x 1 x 405 (paused)
- 3 x 3 x 405 (last set ~20 second hold after last rep)
- 5 x 3 to 5 x 315 (RDLs)
- 5 x 5 x 225 (snatch grip RDLs)
Power Clean to Front Squats:
- 5 x 1 or 10 x 135 (tempo to paused reps, to normal reps)
- 2 x 8 x 120 and 2 x 8 x 160
Core Circuit (3 rounds, 90 second rest b/w rounds)
- Wind Shield wipers (on ground and hands on side)
- x 10
- V-up (with knees bent)
- x 10
- Flutter kicks
- x 10 (counted one, two, three, 1, one, two, three, 2…)
- Full body with emphasis on hips, back, legs, and shoulder complex
My emphasis on this day was variation, and I took it as heavy as I could within the limits of my programming.
(Click HERE to learn more about my current programming).
I focused on the conventional deadlift today as opposed to the sumo, which is my dominant style. Adding the paused variation was a good challenge, but it felt really good. My primary goal in lifting is to become as proficient as possible in the lift, and that is why I was doing heavy paused singles. This way I can ensure the best technique possible minimizing breakdown and injury, while building the strength effect I am aiming for to get closer to my goal of deadlifting 500 raw.
In case you are wondering, I like to do some sort of circuit to warm-up my body, regardless of what lift I’m doing for the day. This way I get my body temperature up and blood flowing fast, and I think it primes my body better to lift, in addition at being more efficient with my time. I’ve been doing this for the past couple months, and it really has helped jump-start my workouts and get me ready like I need to be.
This made the workout feel great, and then after I added variation to my working deadlift sets to mix things up, and train certain muscles and parts of the deadlift further (i.e. the hamstrings and glutes to better lock out at the top — a sticking point in the lift).
Following this, I did some minor accessory movements as the end, with a core circuit to finish things off good.
I tried not to push it too hard, since I tweaked my right shoulder earlier in the week after benching. It has been giving me some trouble since Tuesday, but that said, it felt pretty good during this session last Thursday. All-in-all good progress and I felt strong, especially since my sleeping schedule was thrown off earlier in the week.
That said, let me know what you think about my training, and what you are focusing on with your lifting and what programming you are doing.
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Until next time, be strong and be you!