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since 7-3-10
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NASA Workout Of The Month
This page will provide our visitors with the Workouts of some of NASA's top performers.
Featured Workouts
| Teale Adelmann - BP | JT Hall - BP | Rich Kahle - DL |
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The Edge Against Your Competition
Training DVD's For The Serious Lifter All New Squat, Bench Press & Deadlift Training DVDs *Completely New *Digitized *Chapters *Animation *100% More information *Chapters on: The use of equipment, workouts, sets, reps, wraps, assistance work, everything a serious lifter needs to know. |
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J.T. Hall - Bench Press Workout
7-2-10 STREAM LIVE WORKOUT
SKULLCRUSHER
REVERSE BENCH PRESS WITH THE CURL BAR
7-2-10 MEAL PLAN
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Deadlift Workout
Deadlift Cycle
When I am taking a long gap between competitions I do
not do competition deadlift until the ten weeks before I
compete. I use a lot of stiff leg, romanian and
roundback deadlift. Keep the repetitions high 8-12 and
do 3-5 sets. I believe in practicing technique and
being comfortable with your equipment. The point of
this program is to give you the opportunity to develop
technical mastery in the weeks leading up to the meet.
The point is to be very confident in your opener and
second attempt which allows you to know your fatigue
level going into your third deadlift.
Preparation Phase (5 weeks)
Light Day--Box Deadlift (Standing on 3.5 inch box)--5
sets of 3-5 reps starting at 70% of best competition
deadlift in the last 6 months. Set 1-70%, Set 2-72.5%
Set 3-75% Set 4-77.5% Set 5-80% If all repetitions are
completed, full 5 reps each set, add 2.5% the next week.
This day is done after squat technique work on the same
day.
Heavy day--Competition deadlift (full competition gear)
5 singles with your emergency opener. You want these to
all be perfect repetitions. If you have a technical
error during one of these repetitions you are going too
heavy. This is the weight that you would lift if you
felt totally gassed going into deadlift and just wanted
to finish the meet. I consider this to be 5-7% lower
than my normal opener. The point here is to practice
your technique including set up. Over the course of the
five weeks, you want to finish week five with a weight
that is the heaviest possible weight you would choose as
an opener. For me, this is halfway between my opener and
my second attempt.
Assistance work is usually seated good mornings, back
extension, reverse hyperextension, and kettlebell
swings.
Competition Phase (4-5 weeks but can be as short as
three)
Four weeks out--Heavy Day (Full Competition gear) build
to a single at the designated weight of the day. Week
1-Second attempt; Week 2-Second + 2.5-5%; Week 3-Second
attempt (This workout no closer than 10 days from the
contest); Week 4-No Heavy Deadlifts.
Light Day all weeks of competition phase is just dress
rehearsal for your opening deadlift. Warm up as if you
were at the competition and perform one single with your
opener.
Competition day--Opener-92% (630), Second-98% (675),
Third-102% (711)
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