PLEASE BE CAREFUL THIS IS NOT ABOUT MAX REPS. DON'T OVER DO IT.
You've got to find your 1 rep max (rpm) to do this.
You do it once a week either before txt or on another day. Never after. You must warm-up before you do it. I suggest like we do in class for 5min then run the rack to get to your starting reps.
The deadlift, similar to the squat, uses many muscles groups at the same time — which means you will build more lean muscle and burn more fat. But unlike the squat, a deadlift utilizes the upper and lower body.
FORM How to do it:
A proper deadlift should be performed with control. The barbell needs to be close to the shins with the hands placed just outside of the legs. You can try a split grip, which is when you wrap one hand over the bar and the other wraps under the bar. All of your weight needs to be in your heels and the back is flat or slightly arched up. Slightly bend your knees, but don’t let them cross over the ankles by more than an inch.
Shoulders are back and down with Lats engaged.
For the single kettlebell lift you must keep your body horizontal as you lower the bell to the ground. Do not let your back leg go higher than your head. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by hinging (bowing or folding) at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Start light, progress slowly, and leave out the ego in order to bust PRs.
Train 3-4 days a week. Center each workout around one of the following: parallel squat, bench press, deadlift, or standing shoulder press.
Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep. These percentages are based on 90% of your 1RM.
Complement 5/3/1 training with assistance work to build muscle, prevent injury, and create a balanced physique. Options include chin-ups, dips, lunges, and back extensions.
Each training cycle lasts four weeks, with these set-rep goals for each major lift:
Week 1 3 x 5
Week 2 3 x 3
Week 3 3 x 5, 3, 1
Week 4 Deload
You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it.
So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here's how it works.
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
watch the video for form: