Challenge Time 3:
Deadlift Challenge—What to Do:
This shouldn’t need to be said, but since some numbskull will no doubt jump into Sadiv sets completely cold, it’s necessary. If you don’t have a pre-workout routine that encompasses foam rolling, mobility work, and activation exercises, at the very minimum perform the following warm-up sets.
Properly warm-up by doing ramp sets of three reps, focusing on maximum speed up to 50% of your 1RM.
For Example: Max=465 pounds; 465x0.30=135x3, 465x0.4=185x3, 465x0.5= 235x3
Set a timer for 12 minutes and load the bar with 60% of your 1RM. Using the example of a 465-pound max, this would be about 280 pounds.
Perform each rep as a single, resetting between each rep and pulling with perfect form. This means taking the slack out of the bar, keeping your hips back, your back flat, your chin down, and driving your heels into the earth.
Perform each rep with maximum speed from the floor—leg drive is key!
Perform as many reps as possible during the 12-minute span, shooting for a minimum of 20 reps. If you can’t get 20 “good” reps, decrease the weight!
Waddle over to the water fountain, chug down some water (if you can stomach it), and curl up in the fetal position.
Whatever your rep scheme is, whether it’s 4x6, 8x3, or 20x1, knocking out 20+ speed reps at 60% of your 1RM deadlift in 12 minutes is a ton of volume in a short period of time. This creates plenty of muscle building tension as well as metabolic distress to dramatically alter body composition.
Borrowed from here:
Sadistic Strength Methods: Sadiv Sets / Elite FTS
I stole the mentions from Hairygranpa. Thanks for doing the work.
I've only done this once and I think I hit 320x36. I'll have to re-check my log.
Sparkss : ???? sparks2012 : 126 Alpha1agreda : ???? lifted67 : ???? UncleSarm : ???? smith_69 : ???? bighulksmash : ???? CJNator :???? Tank999: ???? BamBam0319: ???? MrKleen73: ???? THE MONSTAR : ???? Thiefcatcher :???? Gutterpump :???? HIT4ME :???? thebigt : ???? RegisterJr :??? wasme :???? Jebrook :???? Toren :???? DennisTheDane : ???? Captn_the :???? NutraChem :???? ax1 :???? Famine :???? Rocket3015 :???? jakz :???? Volvo140G :???? Hastur :???? lukehayd :???? Dma378 :???? EMPIREMIND: ????
all unlisted too!
Video proof may be required if numbers are astronomical...
Deadlift Challenge—What to Do:
This shouldn’t need to be said, but since some numbskull will no doubt jump into Sadiv sets completely cold, it’s necessary. If you don’t have a pre-workout routine that encompasses foam rolling, mobility work, and activation exercises, at the very minimum perform the following warm-up sets.
Properly warm-up by doing ramp sets of three reps, focusing on maximum speed up to 50% of your 1RM.
For Example: Max=465 pounds; 465x0.30=135x3, 465x0.4=185x3, 465x0.5= 235x3
Set a timer for 12 minutes and load the bar with 60% of your 1RM. Using the example of a 465-pound max, this would be about 280 pounds.
Perform each rep as a single, resetting between each rep and pulling with perfect form. This means taking the slack out of the bar, keeping your hips back, your back flat, your chin down, and driving your heels into the earth.
Perform each rep with maximum speed from the floor—leg drive is key!
Perform as many reps as possible during the 12-minute span, shooting for a minimum of 20 reps. If you can’t get 20 “good” reps, decrease the weight!
Waddle over to the water fountain, chug down some water (if you can stomach it), and curl up in the fetal position.
Whatever your rep scheme is, whether it’s 4x6, 8x3, or 20x1, knocking out 20+ speed reps at 60% of your 1RM deadlift in 12 minutes is a ton of volume in a short period of time. This creates plenty of muscle building tension as well as metabolic distress to dramatically alter body composition.
Borrowed from here:
Sadistic Strength Methods: Sadiv Sets / Elite FTS
I stole the mentions from Hairygranpa. Thanks for doing the work.
I've only done this once and I think I hit 320x36. I'll have to re-check my log.
Sparkss : ???? sparks2012 : 126 Alpha1agreda : ???? lifted67 : ???? UncleSarm : ???? smith_69 : ???? bighulksmash : ???? CJNator :???? Tank999: ???? BamBam0319: ???? MrKleen73: ???? THE MONSTAR : ???? Thiefcatcher :???? Gutterpump :???? HIT4ME :???? thebigt : ???? RegisterJr :??? wasme :???? Jebrook :???? Toren :???? DennisTheDane : ???? Captn_the :???? NutraChem :???? ax1 :???? Famine :???? Rocket3015 :???? jakz :???? Volvo140G :???? Hastur :???? lukehayd :???? Dma378 :???? EMPIREMIND: ????
all unlisted too!
Video proof may be required if numbers are astronomical...