среда, 14 августа 2013 г.

Derek Miller's Deadlift Cycle

Week 1
Front Squat (FSQ)-2×5 (2 set of 5 reps) @ 305 (75%)
Sumo Deadlift-5 @ 315, 405, 495, 525 (79%), 465 (70%)
Bent Row-5 @ 205, 255, 255 
Two Hand Kettlebell Swing-5×10 @ 40kg

Back Squat (BSQ)-5 @135, 225, 315, 365(65%), 315
Conventional Deadlift (Cv DL)-5 @ 225, 315, 405, 455 (70%)

Week 2
FSQ-5, 5, 3 @ 305
Sumo-5 @ 315, 405, 495, 545 (82%), 465
Bent Row-3×5 @ 205, 255, 265
Left out the swings because I ran out of time

BSQ-5 @ 135, 225, 315, 365, 405(73%), 365
Cv DL-5 @ 225, 315, 405, 475 (72%)
Barbell Lunge-10 each leg @ 115, 115, 115
Kettlebell Snatch-10 each @ 24kg, 24kg

Week 3
FSQ-5 @ 305
Sumo DL-5 @ 225, 315; 3 @ 405, 455, 495, 560, 560; 5 @ 465
Bent Row-5 @ 225, 225, 265
Two Hand Kettlebell Swing-4×10 @ 48kg

BS-5 @ 135, 225, 315, 365, 405; 3 @ 455(82%)
Cv DL-5 @ 225, 315, 405, 455 (70%)
Chins-3×10 @ bw
Kettlebell Snatch-10 each @ 24, 28kg

Week 4
FSQ-5 @ 135, 225, 275; 3, 3, 3 @ 315 (78%)
Sumo DL-5 @ 225, 315; 3 @ 405, 455, 495, 545, 575 (87%), 575, 465@5
Bent Row-5 @ 205, 245, 275
Double Kettlebell Swing-5×10 @ 24kg

BSQ-5 @ 135, 225, 275, 315, 365, 405; 3, 3 @ 455
Chins-3×10
Barbell Lunge-3×10 @ 135
Kettlebell Snatch-2×10 @ 32kg

Week 5
FSQ-5 @ 135, 225, 275, 315 (78%)
Sumo DL-5 @ 315, 405; 3 @ 455, 495; 2 @ 555, 600, 600, 600 (90%)
Bent Row-5 @ 225, 245, 295
Double Kettlebell Swing-5×10 @ 24kg

BSQ-5 @ 135, 225, 275, 315; 3 @ 365, 405, 455; 1 @ 475, 495 (89%)
Barbell Lunge-10 @ 115, 115, 115
Kettlebell Snatch-2×10 @ 32kg; 5 @ 40kg

Week 6
Sumo DL-5 @135; 3 @ 225, 315, 405, 495; 1 @ 615, 615, 615(93%)

Week 7
Meet-Pulled 660 at 255 bodyweight on 3rd attempt.

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