Next to the squat, the deadlift is one of the most quintessential lifts of all time.  This is THE movement that transfers into daily life and readiness.  This comes with the caveat that you are performing the movement correctly.  The biggest flaw in form that one can generally see is when you round your back.  Rounding your back in most movements will cause birth defects, cancer, youth revolt and a negative balance in your checking account. One thing that is often not mentioned, but definitely noticed when performing the Deadlift, is it’s phenomenal ability to help you improve your grip strength.  Grip strength in it of itself is very overlooked.  Grip strength isn’t just important for opening the jar of pickles for yourself or your significant other (if your a dude and you ask your wife to open the pickles.. bro..), it is also a vital component in shooting, especially in pistol shooting.  More on that another time..Hit it hard today (yes I know she said that).

General Warm-up: 10 minutes Airdyne or Stationary Bike RPE:3

Specific Warm-up: Work up to (today’s) 1RM Deadlift

Work: 1. 6×1 @ 90% (today’s) 1RM Deadlift / 2:00 Rest
2. 10! @ RPE 6
Back Squats (Look at the rep scheme and the RPE and make your determination. Due to the heavy workload in the deadlifts it is okay to go on the lighter side, but not too light. I am not “prescribing” weight.. I would probably start at 135# (me) and keep it there as long as I could maintain good form and not need a long recovery before moving back to the next set of pull-ups).

**10! means 10 sets of reps descending from 10 so the reps would look like (10-9-8-7-6-5-4-3-2-1).

Cool Down: 5-10 minutes on what you have or choose (Rower, Airdyne, SkiErg, Stationary Bike, Treadmill, hell.. I won’t judge.. *cough* Elliptical *cough*

Currently Reading: The School of Greatness by Lewis Howes (I literally wrote him encouraging an audio book, if it was on audio I’d be done by now. I love reading but I don’t have a ton of time to sit and read which is why I love audiobooks and podcasts).

Listening: Song: Blank Space; Artist: I prevail; Album: Blank Space (single) Yes, this is the Taylor Swift song, but it’s legit (click me)

Feeling: Like Tom Cruise

Mobility: Roll out Lower back, Hamstrings, Quads, Calves, IT Band…. make it hurt so good


Total Primate Care – ONNIT (Day 7 out of 15)
Recovery – Progenex
Coffee – Blacklist, Caveman Coffee (AeroPress)
Green Magnitude – Controlled Labs (Creatine)

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