Tuesday 170411

Deadlift
8-8-8-8-8

Post weights to BTWB

The beautiful chalkboard wall, by Danni! and our own version of reverse psychology advertising on the A Frame.

The beautiful chalkboard wall, by Danni! and our own version of reverse psychology advertising on the A Frame.

 

Week 2 of our deadlift and posterior chain day, otherwise known as getting those butts in shape for the summer .  Last week we did sets of 10 with the goal being to work up to around 65% of your 1 rep max deadlift for the last set of 10 reps.  Remember that this is a progression and each week we will be building so the idea isn’t to build to a rep max, it’s to build to a heavy to form set of deadlifts so we get more comfortable pulling heavy weight off the ground.

Today we are dropping the number of reps in each set.  The goal should be to work up to around 20 pounds heavier than last week on the last set of 8 today.  Today’s 4th set of 8 should be when you hit the weight that you did for the last set of 10 last week.  Example, if you hit 200 pounds on your last set of 10 last week, then today on the 4th set you should hit 200 pounds and then on your final set of 8 try to hit  around 220 pounds.  Again this is all based on feel so if you don’t think you have a 20 pound jump in you, then simply add a few pounds more than you did last week.

Before and after the deadlifts there will be accessory work.  I heard from a few people that last week’s bulgarian split squats surprised them with how sore they were a couple days after.  Today we will be doing the split squats again so try and add a little weight from last week.  We are also adding in some single leg steps up to increase the overall volume of unilateral work.  Accessory work is programmed for quality and not speed so take your time with each movement and rest as needed between each set so that form isn’t sacrificed.

These days have a lot programmed into them so finding time for a cool down or stretch might be difficult given all the movements to review and properly warm up.  If you have time after everything is finished, make sure you spend some time cooling down and stretching to help alleviate some of the soreness that is sure to follow in the days after.  

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