WSBB Blog: 4 Week Deadlift PR Plan - Week 3
After getting some speed training in during week two and getting ahead recovery-wise, it is time for week three of the 4 Week Deadlift PR Plan. As mentioned, last week was focused on getting some effective lower body training accomplished while limiting the overall lower body training intensity level to allow the athlete a chance to recover as much as possible. In week three, the training demand shifts to include not only absolute strength but also strength endurance.
This week, athletes will perform a max effort lower exercise variation for a top set of five reps. The purpose of this week is to challenge the athlete’s absolute strength and strength endurance, adding higher intensity hypertrophy work that builds strength and muscle mass. When the focus is a deadlift PR in week four, week three’s exercise variation will be either a squat or a goodmorning. These exercises can include specialty bars; however, we will typically avoid accommodating resistance during heavy sets of five reps.
This training day prepares the athlete for a heavy single rep pull in week four while still getting meaningful high-intensity hypertrophy work accomplished in week three. This allows for the recovery gains made during the week two dynamic effort work to be maximized, considering a top set of five will not severely negatively impact recovery. Below, we will go over what week three looks like when a goodmorning variation is utilized.
Max Effort Lower Week 3 - Giant Cambered Bar Goodmornings
When it comes to strengthening the posterior chain, few exercises can compare to giant cambered bar goodmornings. This specialty barbell places tremendous strain on the low back, glutes, and hamstrings while forcing the athlete to maintain an adequate trunk brace to maintain a neutral spine position. Not only will this movement lead to more deadlift PR lifts, but you will increase your squat strength as well.
We recommend athletes warm-up performing three to five sets per set, with your final two warm-up sets being performed for single reps only. The top set of five reps should be around 75-80% of your max. To properly execute the giant cambered bar goodmorning, you want to picture it like a deadlift without using your hands. Maintain a neutral spine position by properly bracing, allowing the knees to bend similar to a conventional deadlift position, allowing your torso to travel to a depth comparable to the position you would typically begin your deadlift.
Be sure to properly regulate the amount of weight you load onto the barbell when performing goodmornings. If you do not have a previous max to base your percentages on, you will work up to a top set of five reps, leaving one set in the tank.
This week’s accessory work will return to a glute and hamstring focus similar to week one. Keeping in line with the higher volume day, the accessory exercise volume will also increase slightly. Be sure to regulate accessory intensity appropriately; the idea is to be maximally recovered for next week’s PR attempt.
Inverse Curls - this exercise will be performed for four to six sets, completing as many reps as possible for each set. Properly load your counterweight so that the reps are taxing but can still be appropriately executed.
Glute-Ham Raises - this exercise will be performed for four to six sets of twenty to twenty-five reps per set. Focus on controlled reps; if you are overly fatigued from the inverse curl work, you can reduce volume as needed.
Reverse Hypers - this exercise will be performed for four sets of twenty to thirty reps per set. Be sure to execute your hypers using an appropriate amount of weight. The idea is proper technique, not to hit a reverse hyper PR.
Standing Abs - this exercise will be performed for six sets of fifteen to twenty reps. As mentioned before, be sure to use the stomach muscles to force the elbows downward and move the cable. Do not use the arms to move the cable.
There will be no GPP focused training this week; athletes will immediately begin focusing on lower body recovery for next week’s max effort lift.