WSBB Blog: 4 Week Deadlift PR Plan - Week 4
Finally, we reach the fourth and final week of the 4 Week Deadlift PR Plan. The last three training weeks have brought us to a competition-style deadlift PR lift. In week one, we used high-intensity multi-rep sets to expose the athlete to the proper intensity required to recruit maximal levels of motor units, which athletes must do regularly to improve absolute strength and adapt to the demands of intense training.
We utilized a dynamic effort-focused approach in place of a traditional max effort workout in week two. The idea is the lower intensity week allows for a spike in overall recovery for the month, increasing the likelihood of a PR lift on week four. Speed deadlifts enable the athlete to focus on technical execution, while the lower intensity level prevents the training from adding to the recovery deficit incurred by the heavy deficit deadlifts.
Week three switches the focus onto strength endurance, with athletes performing a top set of five reps using either a squat or goodmorning variation. This training day features a combination of intensity and hypertrophy that positively impacts both absolute strength and strength endurance. However, keeping the intensity below 90% keeps the overall negative recovery impact low, allowing for the recovery level gains after the dynamic effort substitute workout to be maintained as much as possible.
This all leads us into week four, the PR lift week. Below, we will go over the fourth and final max effort lower training day of the month.
Max Effort Lower Week 4 - Competition-Style Deadlift
As the title of the blog reads, this is the fourth week of the four-week deadlift PR program, better known as the PR week. With the focus being a competition style deadlift PR, athletes will pull the heaviest single rep lift they can using the deadlift style they use during competition, whether conventional or sumo.
While warming up to your max effort attempt, it is recommended to take as few warm-up lifts as possible while still safely preparing yourself for a max effort single rep lift. It is imperative to maintain as much energy as possible leading into the PR attempt. Once you have adequately warmed up, it is time to lift your PR attempt.
After you have successfully lifted your new PR, you will still move on to accessory exercises. Considering you should be adequately recovered from the past three training weeks, coaches will give no breaks after the PR lift. Athletes must still complete accessory exercises.
This week's accessory work returns to a quad and hamstring focus, utilizing a few multi-joint movements before moving onto abs and calling it a day. Here is what the accessory training should look like:
Beltless SSB Squats - this exercise will be performed for five sets of five, with the barbell weight being between 70-75%. Wear a belt if you cannot safely execute this lift without a belt. If the barbell weight loaded is too heavy to complete the five-by-five scheme, reduce the weight accordingly to complete the volume.
Giant Cambered Bar Goodmornings - this exercise will be performed for three sets of five reps, keeping the weight light to moderate. Use the same technique discussed in week three.
Leg Lifts - this exercise will be performed for five sets of twenty to fifty reps. Use ankle weights if available.
Farmer's Walk - fifteen trips, 20 yards down 20 yards back carrying the heaviest handles you can.