Deadlift lower hypertrophy

by ryanrj

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Summary

  • event_availableFebruary 8th, 2019
  • schedule46 minutes
  • equalizer39 sets,  320 reps
  • fitness_center27130 lbs

1. Mcgill pullups 10x1

  • Set 1: 1 x 10 lbs
  • Set 2: 1 x 10 lbs
  • Set 3: 1 x 10 lbs
  • Set 4: 1 x 10 lbs
  • Set 5: 1 x 10 lbs
  • Set 6: 1 x 10 lbs
  • Set 7: 1 x 10 lbs
  • Set 8: 1 x 10 lbs
  • Set 9: 1 x 10 lbs
  • Set 10: 1 x 10 lbs

Total: 100 lbs

2. Band walks 3x30

  • Set 1: 30 x 30 lbs
  • Set 2: 30 x 30 lbs
  • Set 3: 30 x 30 lbs

Total: 2700 lbs

3. Front squats 2x2x 70%

  • Set 1: 8 x 55 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 3 x 145 lbs
  • Set 4: 2 x 195 lbs
  • Set 5: 2 x 195 lbs

Total: 2130 lbs

4. Deadlifts 4x4x80%

  • Set 1: 5 x 45 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 3 x 185 lbs
  • Set 4: 2 x 225 lbs
  • Set 5: 1 x 245 lbs
  • Set 6: 4 x 295 lbs
  • Set 7: 4 x 295 lbs
  • Set 8: 4 x 295 lbs
  • Set 9: 4 x 295 lbs

Total: 6870 lbs

5. Snatch grip deadlift 3x6x65%

  • Set 1: 6 x 235 lbs
  • Set 2: 6 x 235 lbs
  • Set 3: 6 x 235 lbs

Total: 4230 lbs

6. 45 degrees ghr3x10

  • Set 1: 10 x 50 lbs
  • Set 2: 10 x 50 lbs
  • Set 3: 10 x 50 lbs

Total: 1500 lbs

7. Calf raises 3x20

  • Set 1: 20 x 110 lbs
  • Set 2: 20 x 110 lbs
  • Set 3: 20 x 110 lbs

Total: 6600 lbs

8. Hanging knee raise 3x20

  • Set 1: 20 x 50 lbs
  • Set 2: 20 x 50 lbs
  • Set 3: 20 x 50 lbs

Total: 3000 lbs