My Road to a 4x Bodyweight Deadlift: Episode 3

by Jordan Syatt September 27, 2014

Yesterday was my 2nd (and final) lower body workout of the week and it went very well, especially considering I got little-to-no sleep the night before.

And as an added bonus, I went for an impromptu 48″ box jump – seriously, I didn’t even warm-up for it – and hit it on my 3rd or 4th try.

 

The rest of the training session went exceptionally well and is laid out for you below.

I’ve gotta jet so I don’t have time to break everything down in extreme detail today but if you have any questions make sure to leave ’em in the comments section at the end.

1) SS Bar Squats: 4 x 8 @ 235lbs

I increased the weight 10lbs from Monday’s workout and it still felt pretty easy. I’ll go up to 245lbs this coming Monday.

  • You probably noticed my feet slide back on almost every repetition. This is a weird habit I picked up while practicing to be more explosive at lockout. It’s not something I purposefully try to do but sort of just happens. Interestingly, practicing this extreme explosiveness is one of the  things that has drastically improved my Deadlift.

2) Sumo RDL: 3 x 10 @ 275lbs, 295lbs, 295lbs

Similar to a standard RDL, this is far more specific to my needs as a Sumo Deadlifter and absolutely destroys by glutes, hamstrings, and low back.

I’ll have an instructional video for this movement coming out within the next week.

  • Did the first set at 275lbs but it was too easy so I increased to 295lbs for the final 2 sets. I’ll probably go to 315lbs for all 3 sets next week.

3a) Constant Tension Front Squat: 3 x 12 @ 135lbs, 155lbs, 155lbs

Trying to maintain constant tension (little-to-no rest between repetitions) to really blow up my quads. This first set was entirely too easy so I went up to 155lbs for the following 2 sets. I’ll go up to 175lbs next week.

3b) Glute Ham Raise: 3 x 12 @ BW, +10lbs, +10lbs

Supersetted with the Front Squats…this was brutal. You’ll notice at the very beginning of the set I moved my hands further out towards my head. This was to increase the lever arm and make the movement more challenging. In subsequent sets I held onto a 10lb plate to add external resistance. 

That’s a Wrap!

From start to finish, including warm-up, this workout took about 60-min.

And now I’m off to hit up my last upper body workout of the week.

Have a great weekend,

-J

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