Deadlift Workout for Today
Hello all beginning deadlifters or even experienced deadlifters.
Feel free to follow along, comment, modify, delete or add your wisdom to today’s deadlift and squat workout.
I know that it is not enough to write about deadlift workout benefits without experiencing them for myself, so my plan here is to continue writing down my workouts so hopefully, as I get more seasoned in deadlifting, so will you, especially if you are a beginner like myself, and if you are an experienced deadlifter, you will share what you know with those of us who are fairly new to deadlifting.
I know that there are people who say no one who is over the age of 40 should be deadlifting.
I know there are those who say no one over the age of 45 should be deadlifting and I am pretty sure that the last thing on most men’s minds over the age of 50 is when can I go do my deadlift workout.
I am not claiming that deadlifts, squats, pushups, walking and 3 real food meals a day is the key to nirvana, but I do believe that they are five excellent rituals to incorporate into a man’s life.
A man wants to be and feel strong yet there are so many obstacles.
The least that we can do is to establish the bare minimum strength training and nutrition routine to help us get stronger week in and week out.
I believe based on my own experience that squats, deadlifts, pushups, walking and three real food meals a day are a powerful and the simplest diet plan to lose weight and get fit fast for a man of any age.
The strength workout of deadlifts, squats and pushups are three times a week for less than an hour.
The walking and/or running are the other three days of the week.
The real food meals are easy to understand and require no calorie counting and that is for every day.
Let’s go over today’s deadlift and squat workout.
No Time to Warm Up? No Time to Workout!
Start off with a warm up which can be as simple as walking to the gym instead of driving.
If your gym is in your basement, then do at least five minutes running in place or jumping jacks in sets.
Start your deadlift workout with a squat workout.
No matter what your workout weight is for squats, you should start out first with just doing squats without any weights.
Remember to keep the best form possible in your squat and you can read more detailed tips for proper squat form here.
Do one or two sets of squats without any weight at all and make sure to push your knees apart when you get into the bottom position of the squat.
This will help to loosen your hips and legs up and improve your flexibility.
After those ‘air’ squats, now start your warmup.
Start with an olympic barbell of 45 pounds alone.
Do two sets of five repetitions, with the best squat form that you can.
The next four sets will be with descending repetitions as the weight goes up.
Four repetitions of 65 pounds.
Three repetitions of 85 pounds.
Two repetitions of 105 pounds.
One repetition of 115 pounds.
During the warm up squats, you can rest one minute to five minutes before each set.
After the warm up sets, you should rest up to five minutes before your first set of squat worksets.
Perhaps if you are a teenager or young man, less time will be sufficient, but I think for a man over 50, you need some additional recovery time, but the time needed between sets is based on the individual, so test it out for yourself.
I have found that less than five minutes between squats sets my body feels like jello, so I need the extra time.
I was not planning on doing squats with 125 pounds, but as I did my warm up sets, I felt strong enough, so I went for those squats and did three sets of five repetition squats with 125 pounds with five minutes of rest between each set.
My plan shoots for four sets of five repetition squats with 125 pounds on my next workout which will be two days from now.
Upper Body Workout
After the last work set of squats, I think it is a good idea to do some upper body work.
Today I stayed with 3 sets of 12, 10 and 8 repetitions of overhead presses using the barbell only.
After every over head press set, alternate with curls using the barbell only for 12, 10 and 8 reps.
Use whatever weight you are comfortable with, for me, just the barbell alone is working in the meantime.
So, one set is:
Rest a minute
Rest a minute
Move on to the deadlift
Since you will be warmed up from the previous squat and upper body workout, you should be able to go straight into your deadlift workout.
Load up the plates with whatever weight you are going to deadlift.
If you want to do some warm up sets, go for it.
I did one set of 160 pounds for five repetitions and they felt good.
For more details on the exercise science behind this beginning strength training routine, I recommend the following book which I purchased and feel that at least for the squat, so far I have been feeling better with squats since incorporating many of the suggestions in the classic basic barbell training book, Starting Strength by Mark Rippetoe.
Finish your workout with some pullups, dips and kettlebell swings.
Total deadlift workout time was under an hour.
You should be feeling pretty good now even if you struggle with depression as you can see here in the top ten reasons that deadlifts are better than Prozac.
Please share your thoughts, wisdom, comments.
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