Today was just back to basics, 5x5 deadlift @ 200kg high hip starting position with 120 rest between sets, filmed is my 4th set. Below is the posterior chain day i have used to increase a farmers carry total, it will also bring up your deadlift and other compound lifts when paired with the appropriate stimulus and rest prescribed. Weeks 1-3 A1 Snatch Grip Deadlift wk1 5x5 wk2 5x4 wk3 5x3 120secs B1 Good Mornings 4x8 45sec B2 Db Spit Squats 4x10 75sec C1 Db Hack Squats 3x10 30sec C2 45’ Hypers 3x15 60sec D1 10x20m sled pulls 90secs Weeks 4 -6 A1 Conventional Deadlift wk4 6x4 wk5 6x3 wk6 6x2 120secs B1 Romanian Dead lifts 4x7 45secs B2 Glute ham raise 4x9 75secs C1 Reverse Hypers 3x15 D1 Farmers Carry 10x15mm 90secs Weeks 7-9 A1 Low handle Trap Bar Deadlift wk7 7x3 wk8 7x2 wk9 7x1 120secs B1 clean pulls 5x5 120secs C1 10x10m sled pulls 120 secs Weeks 10-12 A1 Farmers Carry wk10 5x20m wk11 15m wk12 10m 180 rest ( try to increase each weight set in small increments, each week you should be able to increase upon the last set completed from the previous week. ) B1 Deadlift conditioning 10x2 wk10 @60% wk11 @70% wk12 N/A C1 Reverse Hyper 3x10 90secs
Posted on: Sun, 28 Dec 2014 10:51:28 +0000
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