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Deadlift 8 Week.01 PDF
Deadlift 8 Week.01 PDF
Deadlift 8 Week.01 PDF
There is something primordially satisfying about ripping some heavy ass pig iron off the ground.
My gut says the deadlift is the oldest strength-training movement in existence. Squats and bench presses took
iron game pioneers some imagination, but picking up heavy objects? Putting it down and picking it up again?
That’s instinctual.
A caveman tells an opponent to pick up a rock. If the dude can, he gets to chow down on some prime wooly mam-
moth ribs. But, if he fails, he loses his ribs, his cave and his lady. That’s probably how the world’s first
powerlifting meet played out and not a whole hell of a lot has changed since.
Deadlift programming and technique have been refined through the ages and we have provided you with a video on
proper technique and are giving you the exact program to follow.
Watch the video here
https://www.gaspofficial.com/community/videos#/630/18873
What we need from you is a full commitment for eight weeks to our program. Besides following it to a tee, refrain
from alcohol and recreational drugs. Strive for eight hours of sleep a night, while keeping your nutrition on
point.
TRAINING MINDSET
The starting point of every dream and great achieve-
ment is intention and a deadlift personal record (PR)
is no exception.
Pure Intention: Where your attention goes your energy flows! So, you must know the overarching purpose of each
of these training sessions, which is to increase your deadlift.
Before you begin each exercise, make a mental note of what you want to accomplish, here is an example:
-Deadlifts for any listed work set or warm-up weight over 50%, lift the weight in a compensatory acceleration
style. I.E., each rep should be lifted as explosively as possible through the entire range of motion as leverage
improves, compensate by pulling faster (of course, without sacrificing technique or tightness).
Pure intention focuses every ounce of being on what you’re doing to maximize the training session and subsequent
adaptations. Are you training to increase your deadlift or get followers?
Stay Off Your phone: Simply do not call people, text
people, or look at any social media updates, ever.
Phones are killing progress! Focus on each individual
training session and I recommend printing this program
out, writing it down and if you must pull it up on
your phone, put it on airplane mode. Things can wait!
Ed Coan survived without texting during training, you
can, too.
Associate this sacrifice with your success by embracing this hard work with your heart’s desire, a bigger
deadlift.
Remember Why You Are Training: Some folks’ workouts are rushed because they begin thinking about what they
“should” be doing instead of what they are accomplishing in the
present moment. If you find this thought process during your session, contemplate why you are training? When
you synchronize your “why” with your “how” (the #GASSTATIONREADY Deadlift Program) synergy takes place; in other
words, the outcome is greater than the sum.
End on a Positive Note: Take time to cool down at the end of the workout, you can stretch or foam roll. After
this, lie down, embrace the present moment and feel the effect of all your hard work.
THE PROGRAM
You should consult your physician or other health care
professional before starting this or any other strength
program and you are assuming all risk by following it.
https://www.youtube.com/watch?v=BIGVw3yLfyg
On accessory movements, do not compromise technique; the goal is to progressively overload these exercises each
week but do not add weight at the expense of form. If you are unable to do pull-ups, you can substitute any
other vertical pulling movement or do them band-assisted.
If you do not have a glute ham raise, you can substitute Nordic leg curls or any leg curl variation. No cable
stack for pull throughs? Use bands! No trap bar, substitute one-inch deficit deadlifts (as long as you can
maintain good positioning)or if you are a lifter that has difficulty with block pulls (weight elevated), per-
form two-to four-inch block pulls.
Video your progress for a chance to be featured on our YouTube channel and thank you for the privilege of let-
ting us be a part of your strength journey. As someone who has coached dozens of deadlift world records, I can
assure you, we get just as excited hearing about your progress!
Because of people like you we get to do what we love for a living, so this program is designed for you as a
way to express our gratitude.
2
5
6
60 sec
60 sec
60 sec
Suitcase Deadlift 2 3 60 sec
78
&
[3] Rest 120 seconds between sets.
For Week 7, repeat Week 4, then attempt a new deadlift max in Week 8.
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