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Building strength with dead-lifts
Posted by Dave Napper in Muscle Building
Estimated reading time: 1mins
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 |
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