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Last week I tried to pull 405 off the floor on deadlift, which would tie my PR, and I just couldn’t get it off the floor.  This was strange because I can easily pull 315 8-10 times which means my calculated 1 RM should be about 425, however 405 was still not moving.  After consulting a couple trainer/friends, it was pointed out that my glutes aren’t firing with enough explosion.  My set up, my power, my speed, were all lower then they should be for maxing out.  This meant I needed to go back for 3-4 weeks and focus on “speed work”.  Lighter weight sets, with a focus on absolute explosion.  So my leg days are going to change a bit, here we go:

 

Warmup:

  • Foam Roll
  • Abduction band work
  • Flossing/Dynamic stretchingdeadlift-girl

Primary Lift:  Light Dead lifts explosive, resetting to a full stand after each rep, 2 minutes rest after each set

  • 135 lb x 5
  • 135 lb x 5
  • 135 lb x 5
  • 185 lb x 5
  • 185 lb x 5
  • 185 lb x 5
  • 205 lb x 5
  • 205 lb x 5

Lift 2: Deep pause squats, with explosive move from the floor + 10 Toes to Bar after each set

  • 135 lb x 8
  • 135 lb x 8
  • 135 lb x 8
  • 135 lb x 8
  • 135 lb x 8

Lift 3: Andersen Back Squatimages

  • 135 lb x 5
  • 165 lb x 5
  • 185 lb x 5
  • 205 lb x 5
  • 225 lb x 5
  • 245 lb x 5

Cardio: 

  • 20 minute easy bike or step mill

 

 

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