My take on Deadlift day

[FREAK]

The Layout of all of this can be incorporated in just about any routine > Wendler, Westside, TX Method, Strongman, etc, etc


Core Exercise = Deads (Sets/intensity are routine dependent)
-Barbell work only, traditional or sumo stance will suffice.
-Deads are a #2 to Squats for best all around compound movements.
-Your form will be the number one indicator if you’ve taken it too far & essentially where you need to be.

Core Accessory = Pick 2 (5 sets ea.)
-Stiff-Leg Deads.
-Deficit Deads.
-Deads w/Bands.
-Suitcase Deads.
-Romanian Deads.


Support Accessory = Pick 1 (5 sets)
-Glute-Ham Raises “Weighted"
-Back Extensions “Weighted”


Support Accessory = Pick 1-2 (6 sets total)
-Decline Sit up “Weighted'
-Reverse Glute-Ham Raises “Weighted”
-Rope Cable Crunches.
-DB Side Bends.
-Hanging Leg Raises

Support Accessory = Pick 1 (5 sets)
-Machine Seated Calf Raises
-Machine Standing Calf Raises
-Standing Barbell Calf Raises


Grip Work = Pick 2 (8 sets total)
-Weight Plate Pinches
-Farmers Walks
-Wrist Roller
-Barbell Finger Rolls


Note: It's always a good idea to switch up your core accessories every 3-4wks. This shocks your CNS & promotes constant growth