Duty Ready — Max-Strength Pull
The heavy pull day. A trap-bar top set of three, submaximal straight-bar positional work, barbell rowing, and a loaded one-side carry. Trains the three-rep deadlift event without maxing before test week.
Estimated session
- Movements 4
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Trap Bar Deadlift Event lift. Needs a trap/hex bar — no trap bar: conventional Barbell Deadlift at ~90% of the trap-bar load, same sets, same effort. Ramp, then one top set of 3 at the week's prescribed effort. Reset on the floor between reps. 3 warm-up sets first 1 × 3 · rest 4 min | 1 | 3 | 4 min |
| 02 | Barbell Deadlift Submaximal positional work on the tested implement. 3×5 dead-stop, full reset each rep, bar dragged close to the shins. 3 × 5 · rest 3 min | 3 | 5 | 3 min |
| 03 | Bent Over Barbell Row Torso near parallel, strict, no heave. Holds the upper-back position the pull depends on. 8-10 reps. 3 × 10–8 · rest 2 min | 3 | 10–8 | 2 min |
| 04 | Suitcase Carry One heavy dumbbell, one side per set, alternating. Shoulders level, ribs down, breathe normally the whole walk. 40 seconds per side. 3 × 40s · rest 1 min | 3 | 40s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
The top set happens first, on the freshest nervous system of the week, and everything after it is deliberately submaximal. Straight-bar sets are dead-stop, reset every rep, no touch-and-go — positional rehearsal, not a second heavy pull. No trap bar, or a straight bar is what you test on: run Barbell Deadlift for the top triple at ~90% of the trap-bar load and drop the second deadlift slot to 2×5 at RPE 7, so the week carries one heavy pull, not two. Never schedule the run inside twenty-four hours after this session.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Duty Ready — Max-Strength Pull template?
The top set happens first, on the freshest nervous system of the week, and everything after it is deliberately submaximal. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Duty Ready — Max-Strength Pull, and how long does it take?
Duty Ready — Max-Strength Pull runs 4 movements and about 10 working sets, roughly 50 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Max-Strength Pull version different?
Duty Ready — Max-Strength Pull is the max-strength pull cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight