LSN: Deadlift & Overhead
Christy Senay
**WANT TO KNOW IF SOMEONE IS STRONG? ASK THEM WHAT THEY CAN DEADLIFT OR PRESS OVERHEAD. **
At the end of this eight week program you will PR both of these lifts. The goal of this phase is to increase your deadlift and overhead maxes while building the muscle to make you look strong too.
This program consists of four strength training days and a fifth recommended training day that's focused on recovery. Our accessory work is going to focus on lots of posterior chain and tricep strength work to build both of these lifts. You can choose the style of press or variation of deadlift you want to focus on. You will still be squatting and doing a bench variation, but those days are used to support your overhead and deadlift gains.
Goal: Increase deadlift and overhead press 1RM
Length: 8 Weeks
Days/Week: Four training days and one recovery day with shoulder/back prehab focus
Main Movements: Overhead press, deadlift, incline bench, front squat
Prep
A
LSN Overhead Press Warm Up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. - 10 Shoulder Swimmers - 10 Bottoms Up KB press - 25 Banded tricep pushdowns - If you are doing push press then do the push press dip drill in order to find a good dip position (see video)
B
Barbell Push Press
3, 3, 3, 3, 3, 3, MAX @ 82, 82, 82, 82, 82, 82, 70 %
C
Lat Pulldown
3 x 10
D
Board Press
3 x 10 @ MAX, _ , _ lb
E
DB Overhead Tricep Extensions
3 x 15
F
DB YTI
2 x 10
Prep
A
Elite Deadlift Warm up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. 10 Pull Over Deadbugs w/ 5s hold in pullover position 60s Side Plank- 30s per side 10 Banded Hip Bridges w/ 5s hold at the top 5 Box jumps for height
B
Conventional Deadlift
1 x 10 @ 75 %
C
Banded Speed Deadlifts
4 x 4 @ 60 %
D
Single Arm DB Row
2 x 15
E
Glute Ham Raise
3 x MAX
F
Single Side DB/KB RDL
3 x 12
Conditioning
A
Conditioning/Recovery Options
Pick One: Sled for 15 continuous minutes Sled Row 50ft, Sled drag 50ft alternating x 10 rounds Rower/Bike 15min continuously keeping your heart rate in a zone 3 (70-80% of max HR)
B1
DB Pullover
3 x 10
B2
Single leg RDL
3 x 10
B3
Prone External Rotation w/ Press
B4
Dead Hang
3 x 0:30
Strength/Power
C
Ab Options
3xREPS Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Prep
A
LSN Overhead Press Warm Up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. - 10 Shoulder Swimmers - 10 Bottoms Up KB press - 25 Banded tricep pushdowns
B
Incline Bench Press
5, 6, 6 @ MAX, _ , _ lb
C
Bent over Barbell Row
2 x 10
D
Single Arm DB Press
3 x 12
E1
Tricep Pushdowns
3 x 25
E2
Chest Supported Rear Delt Flies
3 x 15
Strength/Power
F
Ab Options
3xREPS Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Prep
A
Elite Front Squat Warm Up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. - 60s box lat stretch - 60s wrist stretches (if doing standard front rack) - 6 Mcgill sit ups with 10s hold each rep - 15-20 BW static lunges driving knee over toe while keeping heel down
B
Front Squat
3 x 5 @ 60 %
C
Barbell Goodmorning
4 x 8
D
Bulgarian Split Squat
3 x 10
E
Side Lunge˙
2 x 12
F1
Banded KB Goblet Squat˙
3 x 20
F2
Banded KB Swing˙
3 x 20
Gary Piotrowski
Pro strongman who is nick-named Gary Biceps but might as well be called Gary Delts. He has 20+ years of competitive experience and now shares his knowledge on how to get strong.
Christy Senay
Competitive strongwoman and strength coach with 10+ years of experience teaching other's the way of the deadlift.
