My Road to a 4x Bodyweight Deadlift: Episode 14

by Jordan Syatt October 18, 2014

My Training Log

Week 4, Day 3: Squat & Deadlift Workout

Great day.

Brutal training session.

But a great day overall.

1) Squat: 4 x 5 @ 300lbs

First training session with my belt on since my previous meet and I was wicked happy with how it felt. 

First and foremost, the speed on these squats felt great. I did 3 total sets here and it was honestly pretty easy.

Second – and equally important – the belt felt pretty loose around my waist which tells me I’ve done a good job of keeping fat gain at bay during this mini-bulk that I’m currently running.

All that being said, by the time these squats were over and done with I was spent. 

2) Speed Deadlifts: 8 x 1 @ 300lbs

Reviewing the footage these look pretty fast but they honestly felt wicked slow.

Regardless, I was happy with how my technique felt and wasn’t surprised that I was so fatigued especially after heavy squats. 

3a) Walking Barbell Forward Lunges: 3 x 10/leg @ 135lbs

Horrendous exercise.

Absolute torture.

And no doubt the reason why my glutes and quads are horrifically sore today.

That being said, the weight felt pretty light so I’ll probably go up to 145 – 155lbs next week.

3b) Single-Leg Hip Thrusts vs. Band Resistance: 3 x 12/leg

This is also why my glutes are insanely sore.

It’s interesting to watch the video because my hips definitely aren’t reaching full hip extension but my glutes were 100% fully contracted. I felt little-to-no hamstring involvement (which is a good thing) as well so the nerd in me is excited to look into this a bit more.

Either way, my glutes are destroyed and my hamstrings aren’t the least bit sore so I’m pretty confident that I accomplished my goal with this drill.

That’s a Wrap!

Start to finish, warm-up included, this training session took just under 60-min which I was very happy about. 

Until next time…

Never Minimal. Never Maximal. Always Optimal.


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