RAW Performance Training
Powerlifting, Multi-sport, General Fitness, Other, Strength & ConditioningThe name of this program is the motto I live by. If you're not dead - lift! Considering that this program is designed to increase your deadlift max, it's also a PUN that I am admittedly way too proud of.
With that out of the way, the main focus of this program is to increase your deadlift max. The bulk of this program is split into 3 phases over 9 weeks, with 4 days per week of strength training utilizing an upper/lower split. Phase 4 (weeks 10 & 11) is only 3 days per week due to a deload and max testing.
Full transparency: if you feel that technical efficiency (form) of your deadlift is your main limiting factor - then this program is probably not for you. However, if you are confident in your form - but you feel your deadlift has plateaued, then you are in the right place!
We use variations of your main deadlift movement throughout the first two phases of this program, while hammering a ton of back, grip, and posterior chain work to lay a solid foundation. Then with your MASSIVE support system in place, we really start to hammer your main deadlift work in the final phase.
While you can guarantee deadlift gains on this program, don't be surprised to hit a new press PR at the end of the program as well! And assuming your nutrition is dialed in, I would say that you can expect to have some nice hypertrophy gains as icing on the cake.
At the end of the day just remember - you'll never leave the gym with regret if you go in there and move some heavy weight around.
4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
IYNDL - Upper Body Warmup #1
- Upper Body Foam/Med Ball Rolling 1x30s per muscle group (optional - as needed) - Handcuffs x 10 - Threading the Needle x 5 each direction - Push-Up Plus x 8-10 - Push-Ups x 10 - Overhead Shrug x 10 - Cable Face Pull w/ 2s Iso-Hold x 10 - Bent Over Med-Ball Chest Slam x 6
B
Barbell Close Grip Bench Press
7, 7, 7, _ , _
C
Seated Cable Rows (Overhand)
4 x 10
D1
Leaning DB Lateral Raise
3 x 10
D2
Barbell Shrug
E1
EZ Bar Curl
3 x 8
E2
Cable Tricep Pushdown (Rope)
3 x 10
Prep
A
IYNDL - LOWER BODY WARMUP #1
- Lower Body Foam/Med Ball Rolling x 30s per muscle group (optional - as needed) - Supine Bent Knee Windshield Wiper x 5 each direction - Rollover into V-Sit x 10 - 90/90 Hip Switch x 5 each direction - Quadruped Fire Hydrants x 5 each leg - Half-Moon Lunges x 5 each leg - Heel Walks x 10 yards - Box Jump x 3
B
Barbell Front Squat
7, 7, 7, _ , _
C
DB Front Rack Reverse Lunge
3 x 10
D
Cable Pullthrough
3 x 10
E
Plank Cable Row
3 x 10
Prep
A
IYNDL - Upper Body Warmup #1
- Upper Body Foam/Med Ball Rolling 1x30s per muscle group (optional - as needed) - Handcuffs x 10 - Threading the Needle x 5 each direction - Push-Up Plus x 8-10 - Push-Ups x 10 - Overhead Shrug x 10 - Cable Face Pull w/ 2s Iso-Hold x 10 - Bent Over Med-Ball Chest Slam x 6
B
Eccentric Focused Wide Grip Pull-Ups
3 x 7
C
Eccentric Focused Neutral Grip Lat Pulldown
D1
DB Half-Kneeling Single-Arm Overhead Press
3 x 10
D2
DB Bent Over Reverse Flyes
3 x 10
D3
DB Shrug w/2 sec. Pause
3 x 10
E1
Barbell Curl
1 x 100
E2
Barbell Tricep Extension
1 x 100
Prep
A
IYNDL - LOWER BODY WARMUP #1
- Lower Body Foam/Med Ball Rolling x 30s per muscle group (optional - as needed) - Supine Bent Knee Windshield Wiper x 5 each direction - Rollover into V-Sit x 10 - 90/90 Hip Switch x 5 each direction - Quadruped Fire Hydrants x 5 each leg - Half-Moon Lunges x 5 each leg - Heel Walks x 10 yards - Box Jump x 3
B
Eccentric Focused Snatch Grip Barbell RDL
3 x 6
C
Goblet RFE Split Squat
3 x 8
D1
Seated MB Twists
2 x 10
D2
Single Leg Hip Bridge
2 x 15
D3
Spread Eagle Sit-ups
2 x 20
E
DB Farmers Carry
