Bell House Fitness – Lifting

12.19.22

MAIN LIFT

3 sets:

1 deadlift

– Build to a 1-rep max.

  NOTES

Welcome to the final week of this lifting cycle!

Today, build up with fast singles up to ~90% and then take 3 more heavy singles to build to a 1-rep max deadlift.

If you fail a rep, you may take another attempt at the same weight.

If you fail the same load twice, stop there for the day.

Rest 3:00 between sets.

In Accessory – I, focus more on quality than getting through the work quickly. If needed, you may break up each movement into 2 sets.

WARM-UP

3 sets:

300-m row

10 single-leg KB deadlifts/leg

7 pause goblet squats

2 sets:

10 RDLs

10 bent-over rows

– Use a light load

1 set:

5 deadlifts (light)

3 deadlifts (light-to-moderate)

1 deadlift (60%)

1 deadlift (70%)

1 deadlift (80%)

1 deadlift (90%)

ACCESSORY – I

3 sets:

10 strict toes-to-bars

20 GHD hip extensions

– Rest as needed between sets.