05.17.22

16
May

05.17.22

Bell House Fitness – Lifting

Weightlifting

MAIN LIFT

Deadlift

4 sets:

8 reps (100%)

– Rest 1:00 between sets.

Warm-up (No Measure)

NOTES

Welcome to Week 7 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, use a pair of DBs for the rear foot-elevated split squats. Find a weight that challenges you for 8 reps and stay there for all 4 sets. One leg may appear to be weaker than the other — that is a good thing to note. Use a very light load for the good mornings.

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 – 1

Every 3:00 for 15:00:

8 DB rear foot-elevated split squats (8/leg)

15 barbell good mornings