Want to work on your dead-lifts? Dead-lifts are a great way to strengthen the posterior chain and aid both back and glute gains.

Some background info on today’s session

Today’s session is all about building my dead-lift strength in preparation for an upcoming Powerlifting Australia competition.

My dead lifts are gradually getting heavier the closer I get to competition day, while my reps are decreasing.

My top set this session was a 275kg triple followed by back off sets. I then followed this with Romanian dead-lifts for posterior chain gains and some upper back work with lat pull-downs and prone rows.

Try out my dead-lift session

Dead-lifts

Intensity Sets and Reps Weight
Warm Up 1 x 1 70kg
Warm Up 1 x 1 120kg
Warm Up 1 x 1 170kg
Warm Up 1 x 1 220kg
Warm Up 1 x 1 250kg
Working Sets 1 x 3 275kg
Working Sets 1 x 4 260kg
Working Sets 1 x 5 250kg

Romanian Dead-lifts

Intensity Sets and Reps Weight
Warm Up 1 x 5 70kg
Warm Up 1 x 5 100kg
Working Weight 3 x 10 120kg

Lat Pull-downs with wide grip

Intensity Sets and Reps Weight
Warm Up 1 x 10 60kg
Warm Up 1 x 10 80kg
Working Weight 3 x 10 90kg

Prone Rows with wide grip

Intensity Sets and Reps Weight
Warm Up 1 x 10 40kg
Warm Up 1 x 10 60kg
Working Weight 3 x 10 70kg

Let me know what you think of today’s dead-lift session in the comments below.

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Dave Napper

Dave Napper

Dave Napper is qualified Nutritionist (BHSc Nut Med) and a competitive, drug-free strongman and powerlifter who competes with Powerlifting Australia. His best competition lifts are 300kg squat, 167.5kg bench press and 331kg deadlift and in 2015 he represented Australia at the IPF world championships in Finland.

Dave owns & operates his own gym, Brisbane North Barbell, which specialises in powerlifting & strongman training and offers online programming & coaching.

View Dave's complete profile on his Bulk Nutrients Ambassador page.

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