Posted by Dave Napper in Muscle Building
Estimated reading time: 1mins
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.
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 |