FITNESS
BODY WORK
TIPS
Given that heavy weights are typically used for
the deadlift, and the potential for injury is great
due to the complexity of the movement, it is very
important to maintain correct technique at all
times. THE FOLLOWING TIPS WILL HELP YOU TO
GET THE MOST OUT OF THIS GREAT EXERCISE.
• Keep chest forward and shoulders back, and look up.
• In the middle of the movement, do not jerk the bar up to achieve the final
concentric phase of the movement.
• Keep the knees fixed throughout the movement.
• Keep movement smooth from top to bottom.
• Use straps for ultra-heavy weights.
Deadlifting Program
With the deadlift, it is important to vary the intensity from session to session due to its taxing nature. This is how I would structure my deadlift
sessions over a six-week period.
BEGINNERS PROGRAM
ONE DAY A WEEK,
PREFERABLY AT THE END
OF BACK TRAINING.
SET ONE:
8-12 REPS
AT 50-65 PERCENT
OF ONE REPETITION
MAXIMUM (1RM).
SET TWO:
8-12 REPS
AT 50-65 PERCENT
OF 1RM.
SET THREE:
6-10 REPETITIONS AT 65-
75 PERCENT OF 1RM.
SET FOUR:
6-10 REPETITIONS AT 65-
75 PERCENT OF 1RM.
40 MUSCLE MEMORY
ADVANCED PROGRAM
TUESDAY
Light session: focusing on
speed of movement and tech-
nique. These sessions are very
good for helping to maintain,
or reinforce, correct technique
during the heavier sessions.
This session is done on its own,
followed by cardio.
FIRST SET:
15-20 REPETITIONS AT
50-60 PERCENT OF 1RM.
SECOND SET:
15-20 REPETITIONS AT
50-60 PERCENT OF 1RM.
FRIDAY
Heavy session: maximal weights
are used and it is done at
the end of back training. The
rational for doing deadlifts at
this stage of the workout is
twofold: at this time the back
will be completely warm and
there is usually no energy left to
do anything else after deadlifts
anyway.
FIRST SET:
10-15 REPETITIONS AT
55-65 PERCENT OF 1RM.
THIRD SET:
10-15 REPETITIONS AT
60-65 PERCENT OF 1RM. SECOND SET:
8-10 REPETITIONS AT
65-75 PERCENT OF 1RM.
FOURTH SET:
10-15 REPETITIONS AT
60-65 PERCENT OF 1RM. THIRD & FOURTH SET:
6-8 REPETITIONS AT
75-85 PERCENT OF 1RM.
| APRIL/MAY 2018
FIFTH SET:
2-4 REPETITIONS AT
80-90 PERCENT OF 1RM.
WEEKS TWO TO SIX
For weeks two to six,
repeat Tuesdays and Fri-
days workouts, then omit
deadlifts for one week,
before repeating cycle.
* START WITH LIGHT
WEIGHTS AND HIGH
REPS, INCREASE AC-
CORDINGLY, ALWAYS
WARM UP AND STRETCH
BEFORE ANY ROUTINE.