Deadlift Variations

Deadlift 5-5-3-3-1-1-1
Max Reps Deadlift in 60 seconds @ 50%

3 Rounds, 2:00 min each:
80 Yard Prowler 90/50
10 Box Jumps 20"
Max Reps KB Swing 70/53
Rest 2:00


Derek is shown here working on speed deadlifts.  Speed deadlifts are typically done for 2-3 reps on the minute for 8-12 sets using 50-60% of a 1 rep max.  The goal is to build explosiveness that will transfer to heaver deadlifts as well as other functional movements.

Derek has a few other things going on here.  He is standing on a 2" plate that is forcing him to pull from a deeper position.  He is also using chain weight which increases the load as the bar moves farther from the floor.  As you get better at deadlifting and progress on building strength becomes slower, adding these types of variations is just what the doctor ordered to keep progress coming.  For most of you, for now... just mastering the basics is going to produce great results.

Comments

[brother mike]

Travis once said, "Derek is man strong, I am just barbell strong." 245# with chains to a 2" deficit is burly, good job.

[Justin Riley]

That was for 10 sets of 2, and he was moving the bar fast!

[Justin Riley]

The chains he has on there are adding close to 100lbs at the top of the lift.

[Olga B]

I've recently read about Thick-bar deadlifts. It's said this kind of DL insists on perfect technique. So this week I'll wrap some towels around the bar and use C-grip :). Watch out for your toes.

[Grandpa John]

Awesome Derek!
Note: Checkout http://crossfiteastsac.typepad.com/sactown_throwdown/ we have six new sponsors as of yesturday.

[Lance Poulsen]

Nice work Derek.
Well nooners, i got sick at work. Horrible sinus infection. I will see you all next Tuesday. It sucks being sick on my days off. Work hard, I wish I was at CrossFit East Sac.

[Ashley Latimer]

Way to lift that scary looking thing like a champ yesterday D! Good job buddy :)

[Cherie Nabeta]

Studly Derek!

[Matt P]

Got to witness an impressive feat of strength this morning: Justin Push PRESSED 265#. And that was after 250# x 2. Pretty amazing, good job J!!

[Sarah]

derek youre the man! i know im inspired every time ive ever worked out with you

[Derek W]

Thanks, everyone!

[Lesley Heller]

thx Blake for all the support today.

[angela]

Awesome lifting Derek. I aspire to be "man strong" each and every day. Envious.

I also wanted to comment on the blog yesterday. I love the foodie tips. I wanted to add that every kitchen needs a cast iron skillet. It provides a wide variety of uses. Meats, veggies, stove top and oven safe. It's awesome. I'll cook bacon, and then cook an amazing cornbread (cheat days, right?) afterwards. Be sure to season it before 1st use, never use soap on it. In fact, I mostly just wipe mine out with a paper towel or scour it with salt when finished.