Bell House Fitness – Lifting

02.20.23

MAIN LIFT

5 sets for load:

1 deadlift

Tempo sets:

3 deadlifts

– :05 on the way up and :05 on the return.

– Use around 60-65% of your latest 1-rep max.

SCORE:LOAD NOTES

This is the final week of this 4-week cycle.

Build up to 80-90% of your 1-rep-max deadlift and then take five attempts to find a heavy single for the day. This may be a new PR.

Try to increase the loading of the tempo sets from last week’s sets.

In Accessory – I, rest as needed and build to your heaviest set 4.

In Accessory – II, go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells. Use a single DB to add load to the back extensions. This weight should allow you to perform at least 5 reps unbroken.

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 (empty barbell or training bar)

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

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

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

1 deadlift (add 10-45 lb to each side)

1 deadlift (add 10-45 lb to each side)

– Your next weight should be your starting weight.

ACCESSORY – I

3 sets for load:

4 front rack lunges

ACCESSORY – II

4 sets:

50-ft farmers carry

20 weighted hip extensions

– Rest 1:00-2:00 between sets.