Zach Homol's Dynamic Deadlift Day

Zach Homol

What’s up guys! It’s been quite a few weeks since I last dropped a workout on you guys so here we go! This was what my dynamic “Speed Deadlift” day consisted of this week! Follow the suggested rested periods and specific percentages! This workout was brutal!

Speed Deadlifts

5x2 conventional- 75% of your 1 rep max

5x2 Sumo- 75% of your 1 rep max

30 seconds rest between sets

 

Front squats:

3x6    (ALL WORKING SETS! HEAVY AS POSSIBLE FOR 3 sets 6!)

1min rest between sets

 

Trap bar deficits: 2inch deficits!

2x8 (HEAVY AS POSSIBLE)

2x6 (HEAVY AS POSSIBLE)

1min rest

 

45 degree back extensions:

3x20 

3x10 (weighted)

30 second rest

 

Leg curls: <superset> crunches 

8x15

8x40 crunches 

30 second rest 

 

This workout is to be done at HIGH INTENSITY! No more than 2-minute rest between each exercises! Not that the REST PERIORDS between sets can be found directly under the exercises!

RAISE YOUR EXPECTATIONS!

 

 

WinTheDay

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