Deads Day

April 17, 2014
Before Supper

Trying something new on deads and I plan to run at least 3-4 cycles. I don't think rep pulls really do anything for me as my form changes too much even with a pause so I found this little gem that's based on singles with timed rest periods that'll mimic a similar workload as with a repetition based system. Accessories are geared towards my upper back and thoracic area.

Week one: 70% 15 sets of 1 one min rest/sets
Week two: 75% 12 sets of 1 one min rest/sets
Week three: 80% 8-10 sets of 1 - 1.5 min rest/sets
Week four: 85% 4-6 sets of 1 1.5 - 2 min rest/sets
Week five: 90% 1-3 singles of 1 - 2 min rest/set

I'll add either 10-20 pounds each cycle without testing. Should be fun.

1) Deadlift
135 x 3 x 3r
225 x 2
315 x 1
365 x 1
395 x 15 x 1r
I played with rolling the bar to my shins and I think I get in better position like that. We'll find out when the weight goes up.

2) Deficit Rounded Back SLDL
225 x 8
275 x 2 x 8r

3) Pendley Row - to the nipples. Flat back
185 x 3 x 8r