Deadlift_8_week.01.pdf

8 - WEEK DEADLIFT PROGRAM By: Josh Bryant MS So why deadlift? If you’re a powerlifter, it’s part of your three-lift total. For physique athletes, it’s a great way to develop your physique. It sort of like a swiss army knife. It does a lot of things really well. The deadlift has a very simple learning curve and it forces your body to work together in concert. For example, for traditional athletes, speed is king. Speed is king on the court and on the field. One of the best ways to get faster is to improve your strength to body weight ratio in the deadlift. If you can deadlift 2.5 x your bodyweight you YOU WILL BE MORE EXPLOSIVE! - Josh Bryant MS

There is something primordially satisfying about ripping some heavy ass pig iron off the ground. My gut says the deadlift is the oldest strength-training movement in existence. Squats and bench presses took iron game pioneers some imagination, but picking up heavy objects? Putting it down and picking it up again? That’s instinctual. A caveman tells an opponent to pick up a rock. If the dude can, he gets to chow down on some prime wooly mammoth ribs. But, if he fails, he loses his ribs, his cave and his lady. That’s probably how the world’s first powerlifting meet played out and not a whole hell of a lot has changed since. Deadlift programming and technique have been refined through the ages and we have provided you with a video on proper technique and are giving you the exact program to follow.

Watch the video here https://www.gaspofficial.com/community/videos#/630/18873 What we need from you is a full commitment for eight weeks to our program. Besides following it to a tee, refrain from alcohol and recreational drugs. Strive for eight hours of sleep a night, while keeping your nutrition on point.

TRAINING MINDSET The starting point of every dream and great achievement is intention and a deadlift personal record (PR) is no exception. To get the most out of your deadlift training, or anything you are doing, you must take advantage of the power of intention. When you harness intention, forgive me for using a Jungian term, but synchronicity takes place, a flow that happens only when you are concentrated on the presentmoment and immersed to the task at hand. Things unexplainably just click in a synergistic manner. Follow these steps while following this deadlift program in training.

Pure Intention: Where your attention goes your energy flows! So, you must know the overarching purpose of each of these training sessions, which is to increase your deadlift.

Before you begin each exercise, make a mental note of what you want to accomplish, here is an example: -Deadlifts for any listed work set or warm-up weight over 50%, lift the weight in a compensatory acceleration style. I.E., each rep should be lifted as explosively as possible through the entire range of motion as leverage improves, compensate by pulling faster (of course, without sacrificing technique or tightness). Pure intention focuses every ounce of being on what you’re doing to maximize the training session and subsequent adaptations. Are you training to increase your deadlift or get followers?

Stay Off Your phone: Simply do not call people, text

people, or look at any social media updates, ever. Phones are killing progress! Focus on each individual training session and I recommend printing this program out, writing it down and if you must pull it up on your phone, put it on airplane mode. Things can wait! Ed Coan survived without texting during training, you can, too.

Detach From the Outcome: All you have is the present

moment! So, focus on it. You have a big deadlift to accomplish, but inside of these training sessions, focus on exactly what you are doing; focus on the process not the product. The product will be better when the present process is the primary focus in the individual training session. Victory is won in inches not miles; focus on each session, each exercise and watch those inches become miles.

Keep Your Eye on the Prize: As you move through a train-

ing session, it is normal for your attention to divert and your mind to start to wander. So instead of throwing up the white flag and small talking about your latest right swipe on tender or politics, center yourself! Bring yourself back to the present moment. No matter how often your mind drifts, come back to the present moment; as you do this it will happen less frequently and for shorter periods of time.

Framing Pain and Discomfort: This can be painful! So,

excluding injury pain, you realize inducing pain is going to induce a big ass deadlift. This discomfort is part of maximizing yourself deadlift; going beyond your comfort zone, it is a necessity, not a luxury. Remember, when you feel these feelings, know they are part of the process to becoming a better deadlifter and a better you. Associate this sacrifice with your success by embracing this hard work with your heart’s desire, a bigger deadlift.

Remember Why You Are Training: Some folks’ workouts are rushed because they begin thinking about what they

“should” be doing instead of what they are accomplishing in the present moment. If you find this thought process during your session, contemplate why you are training? When you synchronize your “why” with your “how” (the #GASSTATIONREADY Deadlift Program) synergy takes place; in other words, the outcome is greater than the sum.

End on a Positive Note: Take time to cool down at the end of the workout, you can stretch or foam roll. After this, lie down, embrace the present moment and feel the effect of all your hard work.

THE PROGRAM You should consult your physician or other health care professional before starting this or any other strength program and you are assuming all risk by following it. All weights listed are a percentage of your desired one-repetition max (1RM) you will hit on week eight. More experienced lifters should shoot for a five percent increase, beginners for a 10 percent increase. For example, if you currently deadlift 500, a five percent increase would be 25 pounds (500 x 1.05 = 525).

Follow the program exactly as written! If the weights feel too light, EXPLODE HARDER, if they feel heavy and slow, have the intent to move the weight faster.

Remember, week 4 and week 7 are light reloads, DO NOT EXCEED LISTED WEIGHTS. Watch this video on the importance of reloads. https://www.youtube.com/watch?v=BIGVw3yLfyg On accessory movements, do not compromise technique; the goal is to progressively overload these exercises each week but do not add weight at the expense of form. If you are unable to do pull-ups, you can substitute any other vertical pulling movement or do them band-assisted. If you do not have a glute ham raise, you can substitute Nordic leg curls or any leg curl variation. No cable stack for pull throughs? Use bands! No trap bar, substitute one-inch deficit deadlifts (as long as you can maintain good positioning)or if you are a lifter that has difficulty with block pulls (weight elevated), perform two-to four-inch block pulls.

Video your progress for a chance to be featured on our YouTube channel and thank you for the privilege of letting us be a part of your strength journey. As someone who has coached dozens of deadlift world records, I can assure you, we get just as excited hearing about your progress! Because of people like you we get to do what we love for a living, so this program is designed for you as a way to express our gratitude. TEST YOUR LIMITS. PUSH PAST BOUNDARIES. STAY #NOCOMPROMISE

The 8-Week Deadlift Program

Week

1 Week

2 Week

3 Week

4 Week

5 Week

6 Week

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Exercise Weight Sets Reps Rest Interval Deadlift 75% 1 3 Deadlift 60% 6 3 60 sec Trap Bar Deadlift 65% 2 6 120 sec Neutral Grip Pull-ups 3 5 90 sec Pull Through 3 12 75 sec Glute Ham Raises 3 8 60 sec Suitcase Deadlift 3 3 60 sec Exercise Weight Sets Reps Rest Interval Deadlift 80% 1 3 Deadlift 60% 8 3 60 sec Trap Bar Deadlift 68% 2 5 120 sec Neutral Grip Pull-ups 3 6 90 sec Pull Through 3 12 75 sec Glute Ham Raises 3 7 60 sec Suitcase Deadlift 3 3 60 sec Exercise Weight Sets Reps Rest Interval Deadlift 85% 1 3 Deadlift 70% 6 3 105 sec Trap Bar Deadlift 75% 3 3 120 Sec Neutral Grip Pull-ups 3 6 90 sec Pull Through 3 12 75 sec Glute Ham Raises 3 6 60 sec Suitcase Deadlift 3 3 60 sec Exercise Weight Sets Reps Rest Interval Deadlift 60% 6 1 60 sec Trap Bar Deadlift 50% 2 2 60 Sec Neutral Grip Pull-ups 2 5 60 sec Pull Through 3 12 60 sec Glute Ham Raises 2 6 60 sec Suitcase Deadlift 2 3 60 sec Exercise Weight Sets Reps Rest Interval Deadlift 90% 1 2 Deadlift 75% 4 2 120 sec Trap Bar Deadlift 78% 2 3 120 sec Neutral Grip Pull-ups 3 7 90 sec Pull Through 3 12 75 sec Glute Ham Raises 3 5 60 sec Suitcase Deadlift 3 2 60 sec Exercise Weight Sets Reps Rest Interval Deadlift 95% 1 1 Deadlift 80% 3 2 120 sec Trap Bar Deadlift 80% 2 3 120 sec Neutral Grip Pull-ups 3 7 90 sec Pull Through 3 12 75 sec Glute Ham Raises 3 5 60 sec Suitcase Deadlift 3 2 60 sec [3] Rest 120 seconds between sets. For Week 7, repeat Week 4, then attempt a new deadlift max in Week 8.

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