1
Copyright 2012 © by Meglio Performance Systems LLC. All Rights Reserved.
No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Joe Meglio, except in the case of a reviewer who wishes to quote brief passages for the sake of a review written for inclusions in a magazine, newspaper, or journal – and these cases require written approval from Joe Meglio prior to publication.
For more information, please contact: Meglio Performance Systems LLC 100 Snug Harbor Road Staten Island, New York 10310 Email:
[email protected] Website: http://www.joemeglio.com
2
Disclaimer: The information in this book is offered for educational purposes only; the reader should be cautioned that there is an inherent risk assumed by the participant with any form of physical activity and diet. With that in mind, those participating in strength and conditioning programs should check with their physician prior to initiating such activities. Anyone participating in these activities should understand that such training initiatives might be dangerous if performed incorrectly, and may not be appropriate for everyone. The author assumes no liability for injury; this is purely an educational manual to guide those already proficient with the demands of such programming.
3
The Deadlift Like a Man Story & Mindset If I had to pick one exercise to build brute man strength, it would be the deadlift. No other exercise will challenge every muscle in your body like the deadlift. In order to deadlift like a beast you need a strong lower back, grip, upper back, lats, hamstrings and glutes. The deadlift is the ultimate test of raw strength. You can either pick the weight up off the ground or you can't.
So why should you want to deadlift? Let’s face it, deadlifting heavyweight is about earning your man card and earning the respect that you want. When you get stronger, your confidence will drastically improve as well as your manhood and well being. Deadlifting heavy weight isn’t just about chasing numbers. It’s about walking the walk and living the code.
Many crybabies out there say "deadlifting hurts my back". What is my response? Learn how to do it right. I don't care what you're doing, weather it is squatting, benching or overhead pressing, if your technique is off you will get hurt eventually. Take the time to learn the technique and do it right.
4
The Story Behind Deadlift Like A Man I still remember the first time I ever deadlifted when I was a junior in college. I was in my college dorm room and I just finished watching a killer video by James Smith of Diesel Crew on how to deadlift properly so I decided to go to the gym and give it a shot.
Before this point in time, I never deadlifted with a straight bar because frankly I didn’t know how too. I was too busy making excuses like “deadlifting is bad for you back” bla bla bla. In fact, all I did up to this point was the trap bar deadlift but I never attempted straight bar deadlifts.
So after I watched James Smith’s video I was off to the gym. I did a dynamic warm up and then put 135 on the bar and started deadlifting. From there I gradually increased the weight while also dialing in the technique I just learned from Smitty’s video.
Eventually I worked up to 405 and right after I remember thinking to myself “why the hell did I wait so long to start deadlifting?’ I immediately fell in love with the deadlift and it became my new favorite lift.
5
Shortly thereafter I started deadlifting regularly and I saw massive gains in strength and size. After just 3 months of deadlifting I did 495lbs and I felt on top of the world. I felt like nobody could stop me and my confidence was through the roof.
I use to love going to the gym because I knew while everybody else was doing their gay cable crossovers and dumbbell flys, I was going be deadlifting a shit ton of weight. This was a huge confidence builder for me and it changed the way I thought about training.
Just after a year of deadlifting and the day before my 21st birthday, I competed in my first powerlifting meet in the 198-weight class. My first attempt was 475 and I smoked it so I decided to jump to 515 for my second. This one felt even faster then the first attempt so I decided to attempt 575 for my 3rd attempt, which would break the APA state record at the time.
I smashed this attempt with relative ease and my training partners convinced me to go for 600 to set the record again. I have to admit, while I was pumped up I really had no clue if I was going be able to move that bar off the ground. The most I ever did in the gym was 555 and I just shattered that with a 20lb personal best.
Needless to say I attempted 600lbs and I locked it out BUT I got called for hitching. Since that day, I have continued to break personal bests on the deadlift and inside this manual I will show you exactly how I added
6
200lbs to my deadlift in 13 months and achieved a triple bodyweight deadlift.
Deadlift Like A Man Program Overview The Deadly Deadlift program is an 12-week intense, no bullshit program that will transform your mind and body and help you build a deadly deadlift. All I ask of you is that you give 110% during each workout.
I have provided you with everything you need to kick ass including videos of every single exercise in the program, the exact rep and set scheme, plus many bonuses to help you kick ass.
Understanding The Deadlift Program The 12-week program is divided into three four-week phases.
• Week 1 will allow you to establish some numbers and give you a starting point. • Week 2 & 3 will allow you to break some records you established in weeks 1 & 2. • Week 4 is a deload week that will allow your body to recover from the past 3 hard weeks of training
7
Deload Weeks Every 4th week is a deload week. During these weeks you will lower the volume and intensity by 50%. The goal during these weeks is to give your mind and body a break from heavy lifting. In the long run this will allow you to progress overtime without burning out.
Reading The Workouts Below is a list of lifting terms you need to understand in order to read the workouts properly…
• Submax = leave 2-3 reps in the tank. If you can do10 pull-ups, only do 7 or 8 reps. If you can do 20 push-ups, only do 17 or 18. •
“s” = seconds. For example, 30s =30 seconds
• “/” = each side. For example, lunges 3 X 6/6 means do 6 reps on each side.
• “1A” “1B” “2A” “2B” etc…= Do 2 exercises in a row before you rest. 3A/3B/3C means do all 3 exercises in a row before you rest.
8
How To Choose A Weight Choosing the proper weight is a critical component of the ‘Deadlift Like A Man’ Program. Make sure you follow these rules outlined below before selecting weights… • Only use weights you can do with great technique • Use weights that allow you to do the number of reps prescribed in the program • Use a weight that allows you to leave 1-2 reps in the tank. So for instance, if the workout says 4 X 6, you should do a weight that you can do for 7 or so reps.
How To Structure Warm-up Sets For the main exercises in the program (1A exercises) there are only 2-3 working sets. Before you do the working sets, it’s critical that you do 3-5 warm-up sets first. The stronger you are, the more warm-up sets you will need. Below is an example of how I would warm-up if I was squatting 300lbs for that day…
135 X 5 185 X 5 225 X 5 275 X 5 Working set # 1 Working set # 2 9
Please note that you will not be using these warm-up sets on every exercise. Only use these warm-up sets on the main exercise for the day (1A exercises)
Should You Do Straight Sets? Throughout the program you will notice set and rep schemes like 3 X 10, 4 X 6 etc… these sets should NOT be straight sets. Instead, start with a medium to hard weight and then progress from there. 2 straight sets that are challenging and allow you to leave 1 rep in the tank is perfect. Keep in mind the first 1-2 sets should not be light, instead they should be heavy enough to challenge you.
For example, let’s say you can do 90 lbs on DB RDL’s for 8 reps and the workout says 4 X 8. Here is what you should do
75 X 8 80 X 8 85 X 8 90 X 8
OR
70 X 8 80 X 8
10
90 X 8 90 X 8
Rest Periods The amount of time you rest in-between sets will vary and will depend on how conditioned you are. You will rest only as long as you need to recover from the previous set.
If you do the next set and your performance and strength drop, you didn’t rest long enough. On the other hand, if these workouts are taking you longer then 1 hour to complete, you are resting too long.
You should be able to finish most of these workouts in 45minutes to just under an hour. Rest as long as you need with the main exercise of the day and push the pace during the rest of the workout.
Choosing Weight With The RPE System The RPE system (ratings of perceived exertion) is utilized on each of the main exercises in this program (1A exercises). If you never used the RPE system before, in a nutshell after each set you will rate how hard that set was using the scale below.
• RPE 7 = After a set, you have 3 reps in the tank. For example, if you did 3 reps but you really could have done 6 then that is an RPE 7. 11
• RPE 8 = After a set, you have 2 reps in the tank. For example, if you did 3 reps but you really could have done 5 then that is an RPE 8.
• RPE 9 = After a set, you have 1 reps in the tank. For example, if you did 3 reps but you really could have done 4 then that is an RPE 9.
• RPE 10 = This is a true max out set. For example, if you did 3 reps but you would have hit failure if you did 1 more, the that is an RPE 10
When choosing RPE, err on the side of caution. The
biggest mistake
people make is overestimating how many reps they really could have done. Be smart and make sure you are cautious with your selections. It will take some practice but once you get in tune with your body you will get a better feel for how to judge a set.
What Days Should You Train On? The deadlift program is a 2 X a week program plus the bonus upper body workout. The days you train on will depend on what works best for you with your schedule. The only requirement here is the workouts must be spaced out by a minimum of 2 days. In most cases, lifters may need 3 days.
Why all the rest? Deadlifting is very taxing on the CNS so taking at least 2 days off before doing any other lower body workouts will be best for 12
recovery. This does not mean you can’t do anything in-between Day 1 and Day 2. Just stick to upper body workouts that will not interfere with your ability to recover from the workouts.
With that said below, are a 6-sample workout splits…
Option # 1
Monday- Day 1 Wednesday- Bonus Upper Body Workout Friday- Day 2 *Day 1 next week will be Monday/Tuesday (depending on how you feel)
Option # 2
Monday- Day 1 Wednesday- Bonus Upper Body Workout Saturday- Day 2 *Day 1 next week will be Tuesday/Wednesday (depending on how you feel)
Option # 3
Monday- Day 1 Thursday- Bonus Upper Body Workout Saturday- Day 2
13
*Day 1 next week will be Tuesday/Wednesday (depending on how you feel)
Option # 4
Monday- Day 1 Thursday- Bonus Upper Body Workout Sunday- Day 2 *Day 1 next week will be Wednesday/Thursday (depending on how you feel)
Option # 5
Tuesday- Day 1 Thursday- Bonus Upper Body Workout Saturday- Day 2 *Day 1 next week will be Tuesday/Wednesday (depending on how you feel)
Option # 6
Tuesday- Day 1 Thursday- Bonus Upper Body Workout Sunday- Day 2 *Day 1 next week will be Wednesday/Thrusday (depending on how you feel)
14
How Should I Warm-up? Jumping Jack Series-Do 15 Reps of each Ø Jumping jacks Ø Seal jacks Ø Cross over jacks Rollover Series Ø Rollover to toe touch Ø Rollover to v sit Ø Rollover to glute stretch Glute/Hip/Thoracic Spine Series Ø Glute Bridge Ø Single Leg Glute bridge Ø Birddogs Ø Fire Hydrants Ø Hip Circles (forward and backward) Ø Thoracic extension and rotation Band Series Ø Overhand Band Pull Apart Ø OH Squats Ø Reverse Lunges with Dislocators Ø Good mornings Jumps Ø On day 1 do broad jumps Ø On day 2 do box jumps
15
Deadlift Like A Man Program Week 1 Day 1 1) Deadlifts From Blocks 2 X 5 @ RP 7 2A) B.B Glute Bridge 3 X 8 2B) Pull-ups 3 X Submax 3A) Seated Cable Rows 3 X 10 3B) Hanging Knee Raises 3 X 10 4A) Face Pulls 3 X 12 4B) Anti-Rotation Press 3 X 25s/25s Day 2 1) Front Squats 6 X 3 2) RDL’s 3 X 8 3A) GHR 3 X 10 3B) Chin-ups 3 X Submax 4A) DB Farmer Walks 3 X 100 feet 4B) Ab wheel Rollout 3 X 8
16
Week 2 Day 1 1) Deadlifts From Blocks 3 X 3 @ RP 8 2A) B.B Glute Bridge 4 X 6 2B) Pull-ups 4 X Submax 3A) Seated Cable Rows 4 X 8 3B) Hanging Knee Raises 4 X 10 4A) Face Pulls 3 X 15 4B) Anti-Rotation Press 3 X 30s/30s Day 2 1) Front Squats 7 X 3 2) RDL’s 4 X 6 3A) GHR 3 X 10 3B) Chin-ups 3 X Submax (more then last week) 4A) DB Farmer Walks 3 X 100 feet (heavier then last week) 4B) Ab wheel Rollout 3 X 10
17
Week 3 Day 1 1) Deadlifts From Blocks 1 X 5 @ RP 8, 1 X 3 @ RP 9 2A) B.B Glute Bridge 4 X 6 2B) Pull-ups 4 X Submax (more then last week) 3A) Seated Cable Rows 4 X 8 3B) Hanging Knee Raises 4 X 12 4A) Face Pulls 3 X 15 4B) Anti-Rotation Press 3 X 30s/30s Day 2 1) Front Squats 8 X 3 2) RDL’s 4 X 6 3A) GHR 3 X 12 3B) Chin-ups 3 X Submax (more then last week) 4A) DB Farmer Walks 3 X 100 feet (heavier then last week) 4B) Ab wheel Rollout 3 X 10
18
Week 4 Day 1 1) Deadlifts From Blocks 3 X 5 2A) B.B Glute Bridge 3 X 8 2B) Pull-ups 3 X Submax 3A) Seated Cable Rows 3 X 8 3B) Hanging Knee Raises 3 X 10 4A) Face Pulls 2 X 15 4B) Anti-Rotation Press 2 X 30s/30s Day 2 1) Front Squats 5 X 3 2) RDL’s 2 X 6 3A) GHR 2 X 10 3B) Chin-ups 3 X Submax 4A) DB Farmer Walks 2 X 50 feet 4B) Ab wheel Rollout 2 X 5
19
Week 5 Day 1 1) Deadlifts 2 X 5 @ RP 7 2A) B.B Hip Thrusts 3 X 8 2B) Chin-ups 3 X Submax (more then week # 1) 3A) 1 Leg RDL 3 X 5/5 3B) Hanging Leg Raises 3 X 10 4A) Recline Rows 3 X Submax 4B) DB 1 Arm ISO Hold 3 X 20s/20s Day 2 1) Speed Box Front Squats 6 X 2 @ 65% of 1RM 2) Speed Deadlifts 6 X 2 @ 65% of 1RM 3A) Pull-ups 3 X Submax (more then week # 1) 3B) Weighted Back Extensions 3 X 10 4A) BB Shrugs with overhand grip 3 X 12 4B) Barbell Rollout 3 X 8
20
Week 6 Day 1 1) Deadlifts 3 X 3 @ RP 8 2A) B.B Hip Thrusts 4 X 6 2B) Chin-ups 4 X Submax (more then week # 3) 3A) 1 Leg RDL 3 X 6/6 3B) Hanging Leg Raises 3 X 10 4A) Recline Rows 3 X Submax (more then week # 3) 4B) DB 1 Arm ISO Hold 3 X 25s/25s Day 2 1) Speed Box Front Squats 6 X 2 @ 70% of 1RM 2) Speed Deadlifts 6 X 2 @ 70% of 1RM 3A) Pull-ups 3 X Submax (more then last week) 3B) Weighted Back Extensions 3 X 10 4A) BB Shrugs with overhand grip 3 X 12 4B) Barbell Rollout 3 X 8
21
Week 7 Day 1 1) Deadlifts 1 X 5 @ RP 8, 1 X 3 @ RP 9 2A) B.B Hip Thrusts 4 X 8 2B) Chin-ups 4 X Submax (more then last week) 3A) 1 Leg RDL 3 X 7/7 3B) Hanging Leg Raises 3 X 10 4A) Recline Rows 3 X Submax (more then last week) 4B) DB 1 Arm ISO Hold 3 X 30s/30s Day 2 1) Speed Box Front Squats 6 X 2 @ 75% of 1RM 2) Speed Deadlifts 6 X 2 @ 75% of 1RM 3A) Pull-ups 3 X Submax (more then last week) 3B) Weighted Back Extensions 3 X 12 4A) BB Shrugs with overhand grip 3 X 12 4B) Barbell Rollout 3 X 10
22
Week 8 Day 1 1) Deadlifts 3 X 5 2A) B.B Hip Thrusts 3 X 6 2B) Chin-ups 4 X Submax 3A) 1 Leg RDL 3 X 5/5 3B) Hanging Leg Raises 3 X 10 Day 2 1) Speed Box Front Squats 4 X 2 2) Speed Deadlifts 4 X 2 3A) Pull-ups 3 X Submax 3B) Weighted Back Extensions 3 X 10 4A) BB Shrugs with overhand grip 2 X 12 4B) Barbell Rollout 2 X 8
23
Week 9 Day 1 1) Deadlifts 2 X 5 @ RP 8 2) Speed Deadlifts 6 X 3 @ 65% of 1 RM (rest 60s between sets) 3A) Weighted Pull-ups 3 X 6 3B) Weighted BB Rollout 3 X 5 4A) Weighted GHR 3 X 8 4B) BB Shrugs with underhand grip 3 X 10 Day 2 1) Speed Box Squats 6 X 3 @ 75% of 1 RM (rest 60s between sets) 2) Deficit Deadlifts 4 Singles @ RP 7 (rest 60s between reps) 3A) Single Leg Back Extension 3 X 10/10 3B) Pull-ups 3 X Max Reps 4A) Reverse Cable Fly 2 X 15 4B) BB Suitcase Deadlifts 2 X 7/7
24
Week 10 Day 1 1) Deadlifts 3 X 3 @ RP 9 2) Speed Deadlifts 6 X 3 @ 70% of 1 RM (rest 75s between sets) 3A) Weighted Pull-ups 4 X 6 3B) Weighted BB Rollout 4 X 5 4A) Weighted GHR 3 X 9 4B) BB Shrugs with underhand grip 3 X 12 Day 2 1) Speed Box Squats 6 X 3 @ 75% of 1 RM (rest 60s between sets) 2) Deficit Deadlifts 3 Singles @ RP 8 (rest 60s between reps) 3A) Single Leg Back Extension 3 X 10/10 3B) Pull-ups 3 X Max Reps (more then last week) 4A) Reverse Cable Fly 3 X 10 4B) BB Suitcase Deadlifts 3 X 5/5
25
Week 11 Day 1 1) Deadlifts 1 X 3 @ RP 8,1 X 2 @ RP 10 2) Speed Deadlifts 6 X 3 @ 75% of 1 RM (rest 90s between sets) 3A) Weighted Pull-ups 4 X 8 3B) Weighted BB Rollout 4 X 8 4A) Weighted GHR 3 X 10 4B) BB Shrugs with underhand grip 3 X 12 Day 2 1) Speed Box Squats 6 X 3 @ 75% of 1 RM (rest 60s between sets) 2) Deficit Deadlifts 2 Singles @ RP 9 (rest 60s between reps) 3A) Single Leg Back Extension 3 X 12/12 3B) Pull-ups 3 X Max Reps (more then last week) 4A) Reverse Cable Fly 3 X 12 4B) BB Suitcase Deadlifts 3 X 6/6
26
Week 12 Day 1 1) Deadlifts 3 X 5 2) Speed Deadlifts 3 X 3 3A) Weighted Pull-ups 3 X 8 3B) Weighted BB Rollout 3 X 8 4A) GHR 2 X 6 4B) BB Shrugs with underhand grip 2 X 8 Day 2 1) Speed Box Squats 3 X 3 2) Deficit Deadlifts 4 Singles 3A) Single Leg Back Extension 2 X 8/8 3B) Pull-ups 2 X Submax Reps 4A) Reverse Cable Fly 2 X 12 4B) BB Suitcase Deadlifts 2 X 6/6
27
Recommended Resources Lift Like A Man –This is the exact blueprint I use to train myself and use to create beasts in the gym. Bodyweight Bodybuilding Secrets – The ultimate bodyweight program that will get you jacked and ripped while staying healthy. The Underground Strength Kit- Zach Even-Esh’s NoNonsense, Proven Roadmap for Developing Brute Strength and Granite Hard Muscle Travis Stoetzel’s Bags, Bells & Bodyweight- Awesome program that combines kettlebells, sandbags and your own bodyweight for killer workouts and results The Renegade Diet – One of the best resources out there on intermittent fasting and how it can help you gain muscle while loosing fat.
28
