Bell House Fitness – Lifting

08.27.22

MAIN LIFT

Deadlift

1 set:

10 reps (40%)

8 reps (50%)

6 reps (60%)

Max unbroken reps (70%)

– rest 2:00 between percentages. NOTES

This is our last week within this cycle performing the deadlift. Throughout these last four weeks, we have been building up our stamina with this lift.

The goal is to get as close as possible, or to surpass, the 10-rep threshold. Just as in previous weeks, these are meant to be unbroken reps. So, once you put the barbell down, the attempt is over.

Rest 2:00-3:00 between each percentage.

Base the percentages off of your 1-rep max.

Next week, we will begin a mini-cycle with box squats and shoulder presses.

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

1 set:

2:00 bike

10 inchworms

10 supermen

10 side-plank reaches/side

10 good mornings (empty barbell or training bar)

10 bent-over rows (empty barbell or training bar)

2:00 bike

1 set:

10 deadlifts (empty barbell or training bar)

10 deadlifts (30%)

10 deadlifts (40%)

5 deadlifts (50%)

5 deadlifts (60%)

ACCESSORY – I

Every 3:00 for 15:00:

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

15 barbell good mornings