A Top 40 Weightlifting Blog

Saturday, May 30, 2015


One of the best Deadlift work outs I've had in a while. I say it's because I have lost ten pounds and it is easier to get into position.

Warm Up
Leg Swings and Stretching.
Dynamic Squats - 3 sets/8 reps/20kg (bar)
Deadlifts - 70kg/4 reps, 120kg/4 reps, 170kg/1 rep.

Power Phase
Deadlifts - 220kg/1 rep (no belt), 220kg/1 rep (belt), 245kg/1 rep (belt).

Pump Phase
Deadlifts (belt) - 5 sets/3 reps/175kg. 1 set/6 reps/175kg.

Extra Stuff
WG Cable Pull Downs - 3 sets/6 reps/205lbs.
WG Cable Push Downs - 3 sets/10 reps/120lbs.

Feeling good. I've been on a diet for almost two weeks now and I've lost about ten pounds. I feel much better for it. Weight this morning 310lbs.


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