Back-off sets in any exercise are a great way to accumulate volume without losing quality. Because the deadlift can be heavy, it is easy to overtrain, and just a few sloppy reps can lead to serious lower back soreness. Utilizing a top-heavy set followed by lighter back-off sets allows you to get a strong stimulus from the first set and some quality volume on the back-off sets. A combination of heavy sets and enough volume improves strength for most exercises. During your back-off sets, focus on the deadlift technique, as it should be at a very manageable weight.<\/p>\n
Include BARBELL WARM-UP designed for every Friday:<\/p>\n
2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 RDL
\n10 Strict Press
\n10 Front Squat
\n10 sec Squatting Quad Clean Grip Hold
\n10 sec Front Rack Hold
\n10 sec Front Squat Hold<\/p>\n
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up<\/p>\n
5 SETS
\n1 Power Clean
\n2 Power Jerk<\/p>\n
Make your first set approximate RPE 6. Then increase weight with every set, finishing your last complex around RPE 9-10 – Challenging yourself for a max weight if you feel good.<\/p>\n
Beginners to use DBs instead of BB. Use cushion when dropping the Barbells.<\/p>\n
3 WORKING SETS (HEAVY!)
\n5 reps Pause Deadlift
\nPause at Knee Conventional Deadlift
\nPerform 2 warm up sets<\/p>\n
Pause Deadlift will be seen every 2 weeks. It\u2019s one of the primary exercises of this cycle. It will alternate with the Conventional Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.<\/p>\n
1 to 2 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 6 to 10 reps \u2013 Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 \u2013 5 reps 4 sets For Time Performance (Leg focused): Tip: Back Off Sets Back-off sets in any exercise are a great way to accumulate volume without losing quality. Because the deadlift can be heavy, it is easy to overtrain, and just a few sloppy reps can lead to serious lower back soreness. Utilizing a top-heavy set followed by lighter back-off sets […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2322"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2322"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2322\/revisions"}],"predecessor-version":[{"id":2332,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2322\/revisions\/2332"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2322"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2322"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2322"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSet 2 \u2013 5 reps \u2013 higher weight
\nSet 3 \u2013 5 reps \u2013 higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n16-20 (8-10\/leg) Front Rack Walking Lunge<\/p>\nStation 4<\/a>: Unbroken complex (Tester): 10 min<\/h4>\n
\nRow 70\/55cal
\n70 Wall Balls 10\/6Kg
\n35 Sit Up (L1 w 5 Kg plate)
\nBike 70\/55cal<\/p>\n","protected":false},"excerpt":{"rendered":"