Kenneth Lo

Deadlift Descending Pyramid Loading System

July 12, 2017

Here are my DEADLIFT variations:

 

week 1: Conventional Deadlift

week 2: Sumo Deadlift

week 3: Snatch grip Deadlift

week 4: Deficit Deadlift

week 5: repeat

 

What are the benefits of performing Deadlift?

I found that not everyone can perform squat with full range of motion, but almost every "healthy" trainee can perform Deadlift with different styles.

 

Deadlift is a "natural" movement. 

When you pick something from the floor, that's Deadlift.

 

Deadlift is one of the posterior chain exercises.

As we know that most of trainees' posterior chain is pretty weak, including me.

I am quads dominate. 

 

Techniques of Deadlift:

 

- Chest up

- Head up, eyes look forward

- Arms straight

- Lats tight

- Back straight

- Brace your abs before you drive to the floor

- Tense your lats & glutes when you're standing upright.

- Squeezing your shoulder blades together (retraction)

- Lower down the weight with controlled tempo (specially for body composition transformation)

- Reset from the floor

- Don't rush for the next rep.

- One after One

 

Week 5

Date: 26.7.2017 (Wed)

 

Conventional Deadlift (Clean grip)- Descending Pyramid Loading - 2nd cycle

 

2 x 440lb (Week 1 - I lifted 425lb x 2 reps)
4 x 405
6 x 365
8 x 330
10 x 300
12 x 275

 

 

Week 4

Date: 19.7.2017

 

Deficit Deadlift (Clean grip)- Descending Pyramid Loading

 

385lb (175kg) x 2 reps

365lb x 4 reps

335lb x 6 reps

305lb x 8 reps

275lb x 10 reps

245lb x 12 reps

 

 

 

Week 3

Date: 12.7.2017

 

Snatch Grip Deadlift - Descending Pyramid Loading

385lb (175kg) x 2 reps

365lb x 4 reps

335lb x 6 reps

305lb x 8 reps

275lb x 10 reps

245lb x 12 reps

 

 

Week 2

Date: 5.7.2017 

 

Sumo Deadlift - Descending Pyramid Loading

430lb (195kg) x 2 reps

390lb x 4 reps

350lb x 6 reps

330lb x 8 reps

300lb x 10 reps

275lb x 12 reps

 

 

Week 1

28.6.2017

 

Conventional Deadlift - Descending Pyramid Loading

425lb x 2 reps

385lb x 4 reps

345lb x 6 reps

325lb x 8 reps

295lb x 10 reps

265lb x 12 reps

 

 

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