04.23.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift:

For load:

8 reps (107%)

10 reps (103%)

12 reps (98%)

– Rest 3:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 3 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 loads 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 down and the reps to increase.

In Accessory – I, choose a moderate weight dumbbell for the Romanian deadlifts. Focus on range of motion and time under tension. Don’t rush these. If your balance is challenged, consider holding a post or lighten the load. Once you finish the Romanian deadlifts, immediately begin the back extensions. Focus on good range of motion and time under tension. By the end of this superset, your hamstrings and lower back should have a quality pump.

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

5 sets for quality:

10 single-leg DB Romanian deadlifts/leg

15 GHD back extensions