Building strength with dead-lifts

Posted by Dave Napper in Muscle Building

Estimated reading time: 1mins

Building strength with dead-lifts

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

IntensitySets and RepsWeight
Warm Up1 x 170kg
Warm Up1 x 1120kg
Warm Up1 x 1170kg
Warm Up1 x 1220kg
Warm Up1 x 1250kg
Working Sets1 x 3275kg
Working Sets1 x 4260kg
Working Sets1 x 5250kg

Romanian dead-lifts

IntensitySets and RepsWeight
Warm Up1 x 570kg
Warm Up1 x 5100kg
Working Weight3 x 10120kg

Lat pull-downs with wide grip

IntensitySets and RepsWeight
Warm Up1 x 1060kg
Warm Up1 x 1080kg
Working Weight3 x 1090kg

Prone rows with wide grip

IntensitySets and RepsWeight
Warm Up1 x 1040kg
Warm Up1 x 1060kg
Working Weight3 x 1070kg
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