My Road to a 4x Bodyweight Deadlift: Episode 9

by Jordan Syatt October 8, 2014

My Training Log

Week 3, Day 1: Lower Body Workout

This training session marked the first day of my last week of this initial 3-week training phase. 

Working mostly in the high(er) repetition ranges while progressively increasing weight at nearly every training session, I was surprisingly beat up going into this workout so I chose to make a few changes on the fly. 

Specifically, my entire back (upper and lower) were more sore than expected so I nixed the Goodmornings and replaced them with Reverse Crunches which turned out to be a very good move. My back is feeling much better already.

I also replaced DB Front Loaded Reverse Lunges with Barbell Front Loaded for no other reason than I needed more weight and the DB’s were just getting to be annoying.

As always, if you have any questions feel free to leave ’em in the comments section at the end.


1) Conventional Deadlift: 4 x 6 @ 345lbs

Despite my back feeling beat up, I managed to increase the weight to 345lbs (up 10lbs from last week) for all 4 sets.

As much as I’ve loved this training cycle, I’m wicked excited to get back to Sumo pulling in the coming weeks.

I hate Conventional (even though I know it’s good for me).

2) Squat: 3 x 8 @ 225lbs

I opted to keep the weight lower (at 225lbs instead of 245lbs) because my back was very fatigued after the 4 sets of heavy Deadlifts. 

I’m glad I kept the weight light(er) and didn’t risk injury rather than going too heavy and possibly end up hurting myself.

3a) Front Loaded Barbell Reverse Lunch: 3 x 10/leg

As noted above, I replaced the DB Reverse Lunges with these Barbell Front Loaded Reverse Lunges and, holy quads & glutes, they suck.

Absolutely brutal.

3b) Reverse Crunch: 3 x 8

I chose to replace the Goodmornings with these Reverse Lunges which turned out to be a great move.

My lower back was already blown up so I hit this simple, effective, back friendly core exercise instead. 

It destroyed by abs. 

That’s a Wrap!

From start to finish, warm-up included, this workout took just over 60-min and overall I’m very pleased with today’s session.

I’ve been more sore than usual lately so I’ll be interested to see how my next Bench Press session goes. Hoping to hit 200 x 8 later on this week.

Never Minimal. Never Maximal. Always Optimal.


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