3 day a week deadlift routine!

[mateo]

Let the Madness begin!
Workout 1

Ultra Wide Sumo deads 58% 5x5
1. 290
2. 290
3. 290
4. 290
5. 290 (All done with a overhand grip)

Ab pull downs 4x12
1. 4
2. 6
3. 8
4. 7

[mateo]

Workout 2 (Rack work)

Rack lockouts with lots of chain 58%+chain (8x5)
1. 290
2. 290
3. 290
4. 290
5. 290
6. 290
7. 290
8. 290

Reverse Cable side bends 4x12
1. 40
2. 40
3. 40
4. 40

[mateo]

workout 3
Ultra wide Safety bar low box squats 12x2(190)
1. 190
2. 190
3. 190
4. 190
5. 190
6. 190
7. 190
8. 190
10. 190
11. 190
12. 190 (all sets done with no belt)
Conventional deads off of 4 - 1inch mats 5x5(58%)
1. 290
2. 290
3. 290
4. 290
5. 290
Hanging reverse crunches 3x12
1. 12
2. 12
3. 12

[mateo]

Does my deadlift madness make you all sick?

[mateo]

Workout 4

Ultra Wide Sumo Deads 5x5(300)
1. 300- Overhand grip
2. 300 - Reverse grip from here on
3. 300
4. 300
5. 300
Weight sit ups of Glute/Ham 3x12
1. 20
2. 25
3. 30

*Sumo Deads felt a little off balance but they felt easy.

[mateo]

Workout 5
Rack lockouts with chains(300+chain) 8x5
1. 300
2. 300
3. 300
4. 300
5. 300
6. 300
7. 300
8. 300
Dumbbell side bends 3x12 (continous sets no rest)
1. 75
2. 75
3. 75

[mateo]

Workout 6
12 inch box squats (suit w/straps down) 12x2(295)
1. 295
2. 295
3. 295
4. 295
5. 295
6. 295
7. 295
8. 295
9. 295
10. 295
11. 295
12. 295

Elevated deads off 3 inch box 5x5 (300)
1. 300
2. 300
3. 300
4. 300
5. 300

Reverse crunches 3x12
1. 12
2. 12
3. 12

Deads felt great. Squats were painful as my suit feels a little too small. Need to order a bigger size.

[mateo]

Workout 7
Ultra wide sumo deads 5x5 (310)
1. 310
2. 310
3. 310
4. 310
5. 310 (All sets done with an overhand grip, grip was feeling pretty strong today)

Power Cleans 3x3
1. 135
2. 185
3. 225 (Was pretty difficult since I havent done these in a long time)

Ab pull downs 4x12
1. 5
2. 6
3. 7
4. 8

Workout felt pretty good. Power cleans were a little rough on the elbow and were pretty challenging but they felt alright.

[mateo]

Workout 8
Ultra wide safety bar low box squats(12inch box) 10x2(205)
1. 205
2. 205
3. 205
4. 205
5. 205
6. 205
7. 205
8. 205
9. 205
10. 205

Squats were done in the morning and felt great. Deads were done after work and also felt great.

Conv. Deads off 2 inch box 5x5(310)
1. 310
2. 310
3. 310
4. 310
5. 310

Hanging reverse crunches 4x12
1. 12
2. 12
3. 12
4. 12

Everything felt pretty good although after work my low back was hurting a bit but after a lot of stretching and warming up it felt alright.

[mateo]

Workout 9
Ultra Sumo deads 5x5(320)
1. 320 - overhand grip
2. 320 - hook grip
3. 320 - hook grip/overhand grip
4. 320 - hook grip/overhand grip
5. 320 - mixed grip

Power clean 3x4
1. 185
2. 185
3. 185

Weighted roman chair sit ups 4x3
1. 30
2. 45
3. 55
4. 55

Workout felt pretty good. The hook grip hurts like crap! I feel it is better on the elbow though thats for sure.

[mateo]

To who ever the f**k this concerns here is workout number 10

Low box squats (suit with the d**n straps down you pregnant doges!) on a 12in. box boo yah! 9x2
1. 315
2. 315
3. 315
4. 315
5. 315
6. 315
7. 315
8. 315
9. 315

Deadlifts off a 1inch mat 5xfriggin5
1. 335
2. 335
3. 335
4. 335
5. 335

Here is the abs for yall

Reverse crunches 4x12
1. 12
2. 12
3. 12
4. 12