6 Weeks To Deadlift PRs - AnabolicMinds.com
    • 6 Weeks To Deadlift PRs


      By Jeremey DuVall, M.S., CPT Men's Fitness

      The deadlift is often crowned the king of total body exercises. Pulling big numbers off the floor translates to better core, back, leg, and grip strength as well as overall conditioning. The result? You’re stronger and leaner than before. Lifting heavier loads also helps to switch up your routine and lead to bigger gains in muscle.

      How it Works

      To develop a big deadlift, your plan should include multiple deadlift variations and accessory lifts to maximize your strength. This plan focuses on building strength in the hamstrings and glutes along with the rest of the body. It also helps to build core strength – a must-have to prevent injury when pulling heavy weight.

      Directions

      Frequency:
      Perform the following workouts once per week with at least a day of rest in between.

      Time Needed:
      60 minutes

      How to Do it:
      Rest 2-3 minutes between sets for the main exercise and 90 seconds between the accessory lifts.

      WORKOUT: Day 1

      1. Barbell Deadlift

      Sets: 5 Reps: 3
      Start with your feet about shoulder width apart. Bend down by pushing your hips back and keeping your chest up. Your shins should be perpendicular to the floor and close to the bar. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.

      2A. Barbell Good Mornings

      Sets: 4 Reps: 8
      Load a barbell on your shoulders, pulling your shoulder blades back to form a rack similar to a back squat. Keep your core tight and your knees slightly bent. Push your hips back as you hinge at the hip

      2B. Pull-ups

      Sets: 4 Reps: 8
      Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

      3A. Dumbbell Overhead Press

      Sets: 4 Reps: 8
      From a standing position, brace your core and press the weights from shoulder level to overhead.

      3B. T-Bar Row

      Sets: 4 Reps: 8
      With your chest pressed against the pad, grab the handles with an overhead grip and row the weight back squeezing your shoulders together.

      4A. Pallof Press

      Sets: 3 Time: 30-45 seconds
      Stand perpendicular to a cable attachment. Stand with your feet slightly wider than shoulder width apart. Keep your shoulders back and your core tight. Grab the handle and extend it out in front of you. Avoid allowing it to rotate you back towards the machine.

      4B. Farmer’s Walks

      Sets: 3 Distance: 75-100ft
      Grab a heavy dumbbell in each hand and walk for the specified distance.

      WORKOUT: Day 2

      1. Front Squat

      Sets: 5 Reps: 3
      Grab the barbell with a clean grip keeping your upper arm parallel to the ground. Stand with your feet shoulder width apart. Push your hips back and sit back down until your thighs are at least parallel to the floor.

      2A. Rack Pull

      Sets: 4 Reps: 3
      Set the safety bars at knee height. With the bar resting on the safety bars, grab it with an alternating grip. Drive through your heels and squeeze your glutes as you lift the bar off the rack to a standing position.

      2B. Reverse Lunges

      Sets: 4 Reps: 8 (each side)
      Hold a dumbbell in each hand with a neutral grip. Take a large step back and lower down so that your front knee gets to 90-degrees. Your front knee should be behind your toe. Drive off your front heel to return to a standing position.

      3A. Barbell Bench Press

      Sets: 4 Reps: 8
      Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. Take the bar out of the rack. Lower it to just below your sternum, then push your feet hard into the floor to help you press the weight up.

      3B. Seated Row

      Sets: 4 Reps: 8
      Sit on a seated row machine with your chest up and shoulders pulled back. With a neutral grip, drive your elbows back and squeeze your shoulder blades together.

      4A. Ab Wheel Roll-outs

      Sets: 3 Reps: 8
      Hold the axle of an ab wheel and kneel on the floor. Roll forward just until you can no longer maintain a neutral spine. Roll it back until it’s under your shoulders.

      4B. Plank

      Sets: 3 Time: 30-45 seconds
      Plant your elbows and toes on the ground. Raise your hips and keep your back flat as you squeeze your core throughout the entire move.

      WORKOUT: Day 3

      1. Sumo Deadlifts

      Sets: 5 Reps: 3
      Start with your feet wider than shoulder width apart and slightly pointed out. Bend down by pushing your hips back and keeping your chest up. Grab the bar with an alternating grip. Pull yourself tall by putting tension on the bar and pulling your back tall. Take a deep breath in and keep your core tight as you squeeze the bar off the ground and push your hips underneath you to stand up tall.

      2A. Glute Ham Raise

      Sets: 4 Reps: 8
      Lock your feet in the glute ham raise machine and rest your thighs on the rollers. Extend your knees as you bend forward. Pull from your hamstrings as you bend your knees and drive yourself back up.

      2B. Chin-ups

      Sets: 4 Reps: 8
      Grab a pull-up bar with an overhand grip. Keeping your core tight and drive your shoulder blades down as you pull your chin over the bar. Slowly lower.

      3A. Incline Dumbbell Press

      Sets: 4 Reps: 8
      Lie on an incline bench with a dumbbell in each hand and your feet pressed firmly into the ground. Press the weight out in front as you squeeze your chest.

      3B. Dumbbell Bent-Over Row

      Sets: 4 Reps: 8
      Grab two dumbbells with a neutral grip (palm facing in). While keeping your knees soft, hinge at the hips until your spine forms a 90-degree angle with the ground. Drive your elbows back and squeeze your shoulder blades together at the top of the movement.

      4. Turkish Get-up

      Sets: 4 Reps: 3
      Lie on the floor with a dumbbell in one hand extended in front of you. Keep your arm straight and your core tight as you bring yourself to a standing position.

      Source: http://www.mensfitness.com/training/...umber-deadlift
      Comments 8 Comments
      1. kisaj's Avatar
        kisaj -
        Damn. Those are some full workouts. Think I'll run this for an 8 week period next month and see what results I get in terms of total body gains.
      1. DangerDave's Avatar
        DangerDave -
        Hell yeah. I want to do this during my next cycle. run it for about 8 weeks with abombs, test and Tren... get HYYUUUUUGE!
      1. HardCore1's Avatar
        HardCore1 -
        Flat out, this routine is the s***! I did this about 6 or 7 months ago gained about 8 solid pounds in about a 10 week time span loved it. Every strength level for every part of my body went up. Do it!
      1. kabuki's Avatar
        kabuki -
        WOW... I guess I need to do some writting for them on deadlift program. That program is absolute **** for truly developing a deadlift. But what do i know.

        Me with a 900lb deadlift


        The author of this article.
      1. kisaj's Avatar
        kisaj -
        LOL! I actually wasn't looking at it from a pure "how to max deads" standpoint- rather a nice change up for a full body workout. I know it will end up helping.

        You are a beast!
      1. Sublime's Avatar
        Sublime -
        Now that's some funny sh**! The article is called 6 Weeks to Deadlift PR's???? Seriously though, that's a sound but basic full body strength routine!
      1. dogboy2's Avatar
        dogboy2 -
        Is this for real? It would kill me. Is each set supposed to be done to failure?
      1. sweatymoo's Avatar
        sweatymoo -
        WTF superset A B? Only 3 days a week... Someone wrote this on the toilet

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