Building Strength With Dead-lifts

Posted by Dave Napper on Nov 08, 2017 in #Ambassador Blogs#Workouts.

Want to work on your dead-lifts? Dead-lifts are a great way to strengthen the posterior chain and aid both back and glute gains.

Some background info on today’s session

Today’s session is all about building my dead-lift strength in preparation for an upcoming Powerlifting Australia competition.

My dead lifts are gradually getting heavier the closer I get to competition day, while my reps are decreasing.

My top set this session was a 275kg triple followed by back off sets. I then followed this with Romanian dead-lifts for posterior chain gains and some upper back work with lat pull-downs and prone rows.


Try out my dead-lift session

Dead-lifts

Intensity Sets and Reps Weight
Warm Up 1 x 1 70kg
Warm Up 1 x 1 120kg
Warm Up 1 x 1 170kg
Warm Up 1 x 1 220kg
Warm Up 1 x 1 250kg
Working Sets 1 x 3 275kg
Working Sets 1 x 4 260kg
Working Sets 1 x 5 250kg

Romanian Dead-lifts

Intensity Sets and Reps Weight
Warm Up 1 x 5 70kg
Warm Up 1 x 5 100kg
Working Weight 3 x 10 120kg

Lat Pull-downs with wide grip

Intensity Sets and Reps Weight
Warm Up 1 x 10 60kg
Warm Up 1 x 10 80kg
Working Weight 3 x 10 90kg

Prone Rows with wide grip

Intensity Sets and Reps Weight
Warm Up 1 x 10 40kg
Warm Up 1 x 10 60kg
Working Weight 3 x 10 70kg
Compare all Bulk Nutrients proteins