04.13.22

12
Apr

04.13.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift

For load:

8 reps (105%)

10 reps (100%)

12 reps (95%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 2 of the mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your load for each set.

Each set is meant to be unbroken. Feel free to rest at the top of the deadlift, but once the bar hits the ground, it should come right back up.

Rest about 3:00 between sets.

Look for next week’s percentages to go up and the reps to stay the same.

In Accessory – I, see the video below for the GHD glute hamstring raises.

Use a DB or medicine ball to weight the sit-ups. Feel free to increase the load with each set.

On the banded side steps, keep your feet far enough apart that you can keep tension on the band the entire time. Double looping the band may help.

GHD glute hamstring raise

WARM-UP

3 sets:

1:00 bike, row, SkiErg, or run

10 staggered-stance good mornings/leg

10 leg swings/leg (front and back)

10 alternating Cossack squats

1 set:

10 deadlifts (35/45 lb)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

5 deadlifts (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

4 sets:

12 GHD glute hamstring raises

15 weighted sit-ups

20 banded side steps (moving right)

20 banded side steps (moving left)