INCREASE YOUR DEADLIFT

BY 29%* IN 12 WEEKS
BY SEBASTIAN OREB

1
*I HOPE YOU REALISE THE FIGURE 29% IS PURELY SATIRICAL.
YOU WILL ACHIEVE GREAT RESULTS IF YOU UTILISE GOOD
TECHNIQUE, BUT EVERYONE WILL BE DIFFERENT DEPENDING
ON YOU AS AN INDIVIDUAL. BUT ALSO, IF YOU DO ACHIEVE
29% GAINS, LET US KNOW AS THAT WOULD BE PRETTY COOL

2
 PHASE 1 (WEEK 1-4)

EXERCISE SETS REPS REST INSTRUCTIONS

5 SECOND ECCENTRIC
A | SNATCH GRIP DEFICIT DEADLIFT - TEMPO 10 6 3 MIN
TEMPO, LIGHT TOUCH N GO
 PHASE 2 (WEEK 5-8)
EXERCISE SETS REPS REST INSTRUCTIONS

A | LOW DEFICIT CONVENTIONAL DEADLIFT - PAUSE AN INCH OFF THE

4 4 5-6 MIN
PAUSED FLOOR

B | 90º HIP EXTENSION 3 15 2-3 MIN

C | LYING HAMSTRING CURL 3 10 2-3 MIN

 PHASE 3 (WEEK 9-12)
EXERCISE SETS REPS REST INSTRUCTIONS

1 1 TOP SET OF 1, 2 BACKDOWN

A | CONVENTIONAL DEADLIFT 5-6 MIN
2 5 SETS OF 5

B | BARBELL ROMANIAN DEADLIFT 3 8 2-3 MIN

C | LYING HAMSTRING CURL 3 8 2-3 MIN

VIP MENTORSHIP PROGRAM: MODULE 2