ME Workout for the Week Ending 07.25.09

Drawing by Lon Kilgore.

deadlift 3-3-3 (light and fast--touch and go w/ about 60% of your estimated 1 rep max)

deadlift 1-1-1 (slow and heavy--use between 80%-90% of your 1 rep max--do not try to pr)

Make sure you warm up thoroughly. Take plenty of rest between sets. Here is a sample warm-up for this type of workout:

joint mobility

2 rounds

200 meter run

10 squats

10 back extensions

10 push-ups

10 pull-ups

Here's how I would load w/ a hypothetical 300lb deadlift 1 rep max:

45lbs (the bar) X 5

95lbs X 5

135 X 5

180 X 3 (first work set)

http://www.youtube.com/watch?v=Syt7A23YnpA