05.10.22

9
May

05.10.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift:

4 sets:

5 reps (110%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to week 6 of the Mechanics lifting cycle in which we are focused on building the base for our strength development.

Today we are working off of your 20-rep max that we found in week 1. Take the load of your 20-rep max and multiply it by the percentage 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 down and the reps to go up.

In Accessory – I, find a pair of DBs that allows you to move with control but are also challenging. Hold the DBs by your side while performing this movement and elevate your back foot onto a higher surface than the floor. Rest anywhere from 1:30-2:00 between sets.

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 for load:

20 GHD back extensions

10 DB Bulgarian split squats/leg