Sunday, February 6, 2011

Don't Push....Pull!

A lot of my time at Midway Fitness Center is spent working with scholastic athletes from jr high School to college Seniors. The number one question i get is how do i get a big bench press.....well most of them don’t need a big bench press, but here is a great simple to apply Deadlift routine that should add %5 to a novice lifters pull in 10 weeks.



PS: the very same principles could be used to devise a "Bench Press" rutine of similar style.

10 Week Percentage Based Deadlift Routine

■Percentages are based on previous contest single.


■Weeks1-4 are based on working up to a heavy set then dropping to work sets with short rest periods. Concentrating on speed and acceleration will improve your motor function and movement specific skill.

■ Weeks 5-9 are based on applying all off-seasons training gains into maximum poundage’s (load) in the competitive Deadlift.

■Week 10 is a gym lift comparable (%100) to your previous best.

■Week 11 is Event, opening attempt is %100 of your previous best (week 10 gym lift. 2nd attempt approximately %105. 3 attempt should be based on your best estimation of your momentary abilities.

WEEK WORK SETS SPEED SETS ASSISTANCE WORK
1 (75%)x 2 reps (60%)8 sets x 3 reps (90 sec rest b/w sets) WEEKS 1-4: Work through the following exercises 90 seconds between each exercise Do 3x8 reps on each exercise.
• Stiff Leg Deadlifts
• Bent Over Rows
• Underhand Grip Lat Pulldowns
• Arched Back Good Mornings

2 (80%)x 2 reps (65%)8 sets x 3 reps (90 sec rest b/w sets)

3 (85%)x 2 reps (70%)6 sets x 3 reps (90-120 sec rest b/w sets)

4 (90%)x 2 reps (75%)5 sets x 3 reps (90-120 sec rest b/w sets)

5 (80%)3 sets x 3 reps (65%)3 sets x 3 reps (120 sec rest b/w sets) WEEKS

4-9: Work through the following exercises 120 seconds between each exercise Do 3x6 reps on each exercise.
• Stiff Leg Deadlifts
• Bent Over Rows
• Underhand Grip Lat Pulldowns
• Arched Back Good Mornings

6 (85%)x 2 reps (70%)3 sets x 3 reps (120 sec rest b/w sets)

7 (90%)x 2 reps (75%)3 sets x 3 reps (120 sec rest b/w sets)

8 (95%)x 2 reps (70%)3 sets x 3 reps (120 sec rest b/w sets)

9 (97.5%)x 1 rep (70%)2 sets x 3 reps (Rest as needed)

10 (100%)x 1 rep (60%)2 sets x 3 reps (Rest as needed) NO ASSISTANCE

11 MEET DAY N/A N/A

B."EvilGenius"Chavez
www.EvilGSP.com