The Dirty Gym
Promo code: "MARKVALSTYNEDEADLIFT" to pay only $4.95
Mark VanAlstyne is a powerlifter with recorded competition history going back many years, and his profile is listed on the results database OpenPowerlifting.
VanAlstne's best recorded lifts include a deadlift of 281.2 kg (≈ 619 lb), with a total (squat + bench + deadlift) of 839.1 kg.
He used a three‑week rotation (similar to what lifters often call a “wave” or “cycle” system), alternating emphasis between different stimulus types not just heavy singles every week
This workout was republished Feb/2011 from POWERLIFTINGUSA.
VanAlstyne admits he wasn’t a “born deadlifter.” His strategies target common deadlift sticking points (hip lockout, glutes, posterior chain), which are often neglected in typical “lift heavy or go home” routines.
1 sessions per week
Must use App app to view and log training
Program Training
A
DG | The Conventional Deadlift
3 x 5 @ 75 %
B
RDL
4 x 10
C
Cable Squats
4 x 10
D
Reverse Hyper
4 x 10
E
Low Box Squats
3 x 10
F
Kettlebell Swings
3 x 10
