Are Deadlifts Worth The Risk?

10/17/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Sets 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Do 4 rounds of:

Run                      300-250-200-150 meters

Burpee                 12-14-16-18 reps

Then do 1 round of:

Plank (elbows and toes)                2 minutes

Sledgehammer VS Tire                15 reps each side

Then do 4 rounds of:

DB Row                                      12-10-8-6 reps each side

Medicine Ball Wall Ball             12-14-16-18 reps

10/15/24

Warmup - Do 3 rounds of:

Pullup - 5 reps

Pushup - 10 reps

Air Squat - 15 reps

#1 Strict Pullup - Do 50 total reps

Break it up however you want.

#2  BB Row - 5 sets x 6 reps

Set 1 - 6 reps at 90% of top weight for today

Set 2 - 6 reps top weight for today

Sets 3,4,5+6 - 6 reps back down at 90%

#3  In 20 minutes, do as many rounds as you can of:

Double Under                              45 reps

Air Squat                                     35 reps

DB Farmer's Carry                       100 meters

Regular Pushup                           25 reps

BB Curl                                        12 reps

DB Ground to Overhead               12 reps each side

10/14/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 5 total sets

Set 1 - 3 reps at 80% of 1RM

Set 2 - 3 reps at 90%

Set 3 - 3 reps at 90%

Set 4 - 3 reps at 90%

Set 5 - as many reps as you can at 80%

#2  BB Incline Bench Press 

Sets 1, 2 and 3 - 6 reps (same weight all 3 sets)

Set 4 - as many reps as you can (take off 10%)

Sets 1, 2 and 3 are regular tempo.  For set 4, take 5 seconds to lower 

the weight, and PAUSE for 2 seconds at the bottom of each rep. 

#3  Do 3 rounds of:

Plank                                                 60 seconds

Inverted Row                                     18 reps 

Goblet Squat                                     30-24-18 reps

DB Suitcase Carry                             100 meters (50m each side)

24" Box Jump                                    12 reps

American Kettlebell Swing                 18-24-30 reps

10/12/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

Seated DB Shoulder Press - 12 reps (light weight)

Air Squat - 12 reps

#1 Standing BB Shoulder Press

1 set x 10 reps, 1 set x 8 reps, 2 sets x 6 reps

Add weight each set.

#2  Do 3 rounds of:

EZ Curl Bar Nosebreaker          15 reps

DB Hammer Curl                      15 reps 

#3  In 8 minutes, do as many rounds as you can of:

Pullup                                      8 reps

Air Squat                                  24 reps

Regular Pushup                       16 reps

BB Row                                    8 reps

Medicine Ball Wall Ball             12 reps

Run                                           200 meters

Then REST 2 minutes.

Then in 12 minutes, do as many rounds as you can of:

Pullup                                      12 reps

Air Squat                                  36 reps

Regular Pushup                       24 reps

BB Row                                    12 reps

Medicine Ball Wall Ball             18 reps

Run                                           300 meters

10/11/24

Warmup - With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

Then do 1 set x 5 reps of BB Tempo PAUSE Back Squat at 40% of 1RM.

5 seconds on the way down, 2 seconds in the bottom position, then regular

tempo on the way up.

#1  BB Back Squat - regular tempo - 5 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3,4+5 - 6 reps back down at 90%

#2  BB Deadlift - regular tempo - 3 sets x 6 reps

Set 1 - 6 reps at 90% of your goal weight for today

Set 2 - 6 reps at goal weight for today

Set 3 - 6 reps back down at 90%

#3  Start a timer.  This is 6 rounds.

At 0:00, 2:00, 4:00, 6:00, 8:00 and 10:00, Run 100m in less than 20 seconds

At 1:00, 3:00, 5:00, 7:00, 9:00 and 11:00, DB Ground to Overhead-7 reps each side

At 13:00, in any order and any combination, do:

1" Deficit Pushup              75 reps

Double Under                    150 reps

DB Row                             60 reps

DB Thruster                       60 reps

How Much Volume is Too Much?