My Road to a 4x Bodyweight Deadlift: Episode 19

by Jordan Syatt October 28, 2014

My Training Log

Week 6, Day 1: Deadlift and Squat Workout

Great training session.

I hit an all-time Deadlift personal record which felt relatively easy and, as a whole, the work out moved quickly and efficiently. 

Here are the details.

1) Sumo Deadlift: 3 x 3 @ 475lbs

An all-time PR, this actually felt pretty easy.

Considering 490lbs was my max at the last meet, I think it’s safe to say I’ve gotten stronger over the past 2 months.

2) Bulgarian Split Squats: 3 x 8/leg @ 165lbs

These suck.

So much.

And are the reason why my glutes and quads are so damn sore I can barely waddle walk today.

But they’re a phenomenal drill.

And work wonders for my overall strength.

So I’ll shut-up, stop complaining, and just keep doing ’em.

3a) DB Single-Leg RDL: 3 x 12/leg @ 80lbs

I know some internet expert is going to call me out and say “Holding onto something ruins the purpose of the exercise; now you aren’t getting any of the benefits!

To which I’ll first say, shut-up.

Then I’ll say, if my goal simply revolved around single-leg stability and athletic performance I might…might agree with you.

But, in my case, I’m not concerned with that.

At this point my main concern was loading the hips, hamstrings, and glutes in a single-leg stance.


If I didn’t use the support then I would’ve been hobbling all over the place and gotten zero training effect. 

So I used the support, loaded it up pretty heavy, and trained the muscles and movement I wanted without worrying about losing my balance.

Mission accomplished.

Still think it’s worthless?

Before you knock it, I suggest you try it. 


I have a feeling you’ll reconsider once you give it a shot.

3b) Prowler Push: 3 x 30yds

I hate the prowler.

With all of my heart.

But it’s easy on the hips and blows my quads up more than any other drill or piece of equipment in the gym.

So I guess it’s a love/hate relationship. 

That’s a Wrap!

Start to finish, warm-up included, this training session took just over 60-minutes.

Until next time…

Never Minimal. Never Maximal. Always Optimal.


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