Heavy Pull Day
Competition-stance deadlift day for the accumulation weeks. Full warm-up ramp, five hard pulling sets, heavy barbell row. ~8 working sets, ~55 min. Barbell and rack only.
Estimated session
- Movements 2
- Working sets 8
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Deadlift Competition stance and grip. Reset every rep. This is the block's reference lift — the week's coaching sets the percentage. 3 warm-up sets first 5 × 4 · rest 3:30 | 5 | 4 | 3:30 |
| 02 | Bent Over Barbell Row Torso near parallel, no body english. Loads the upper back that holds the bar against the legs. 1 warm-up set first 3 × 6 · rest 2:30 | 3 | 6 | 2:30 |
Coaching notes
Deadlift first, always — it owns the session's fatigue budget. Full warm-up ramp; long rest (3-3.5 min) between pulls. Reset the bar every rep. Prime the hinge first: ten single-leg glute bridges and ten bird dogs per side. STOP RULE: any rep showing a visible change in lumbar position ends the set and the session's heavy work immediately. Train grip on the bar — run the last two work sets double-overhand without straps, and if the bar rolls out, hold the final rep at lockout for ten seconds.
Programs that use this template
The training principles
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Aleks · Coach
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