Strength Day
Deadlift
5 x 5
General Warm Up
3-5min of easy Cardio of Choice, then…
3 Rounds
10 Air Squats
2 Inchworms (no push up)
20 Mt. Climbers
2 Inchworms (no push up)
Specific Warm Up
Strength Day! The idea here is to do 5 VERY difficult, but technically sound sets of 5 Deadlifts. That means that after you finish the general warm up, you’ll want to do a set of 10 Deadlifts with an empty barbell (or PVC pipe) and then continue to add weight, doing sets of 3-5 reps at a time, until you feel like you are at your starting weight for the workout.
Workout of the Day
Strength Day
5 x 5
Workout Notes
As mentioned in the specific warm up, the goal for the day is to do 5 VERY difficult, but technically sound sets of 5 Deadlifts. I know this doesn’t sound like a lot of work, but it is one of the most tried and true, time-tested strength protocols of all time! Take your time between each set and give each lift everything you’ve got. Just remember that under NO circumstances should the form get out of control. If you let ONE deadlift get away from you, you will be tweaked for a long time! Be extra careful!
If you do not have a barbell and plates at your disposal, you can do this workout with dumbbells or kettlebells as well. However, if you are at home and only have a set amount of weight AND that weight is not enough to challenge you for 5 reps, here are a few strategies that you can use to make your workout effective:
Add a tempo! If you do each rep with a long, 4 second descent, hold at the bottom for 2 seconds, and then come up aggressively, it will make your workout MUCH harder!
Make it single leg! If your weights are too light for you on two legs, then using the same weight on ONE leg makes it twice as hard! This would mean using a Single Leg RDL variation. You know I love some single leg work!
Add reps. This is not the preferred work around, but if it’s what suits your situation, go for 5 sets of 8 or 5 sets of 10!
Optional Accessory Work
Spend 10-20min on the Pull Up Strength Program! Everyone is in a different place for this, so go to the page and find the recommendation that works best for your level!
Cool Down
1-2min of Samson Stretch on Each Leg
1-2min of Couch Stretch on Each Leg
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