Week Two - Day Two - Max Effort Lower Body

Tuesday June 21, 2011

Buy In: Catalyst Standard Warm Up

Max Effort Deadlift

Workout:

Choose One of the Two Options:

Option One:
Sumo Deadlift (If you haven't maxed yet, use a projected max and work toward a new PR!)

Work up to a 3RM using the following 5 set formula:

Set 1: 8 Reps at 75% or above
Set 2: 5 Reps at 85% or above
Set 3: 3 Reps at 90% or above
Set 4: 3 Reps at 95%
Set 5: Go for your 3 Rep Max (100%)

Option Two:

The Paul Anderson Style Progressive Lowering Deadlift
Note: If you choose this option, you should follow it through the entire Mesocycle on your Deadlift day.

Rack Deadlift Pulls (Start at 3 inches below lockout)

110% of your 1RM:
8 Sets of 1 Rep

3 Minutes rest between sets
------------------------------------------------

Supplemental: Goblet Squats 3 sets of 8 Reps

Weighted GHDs 4 sets of 12 -15 reps

Weighted Crunches: 4 sets of 12 -15 reps

Cash Out:

Sprint or Run 200m then Jog or Walk it back and start over x3

Home Work:
Dave Tate on Deadlifting
T-Nation - Boost Your Deadlift by Chad Waterbury (Note: We will be alternating every other week with Max Effort Squats)