This deadlift workout will challenge your will to live...in a good way.
It's one of the best ways to develop work capacity and strength-endurance that I've ever found.
I would recommend using Trap Bar Deadlifts instead of straight-bar deadlifts for this one. The straight bar is more technique-oriented whereas the trap bar is a movement you can blast out reps with.
Essentially, you're going to start with a light weight (about 40-45% of your 1 rep max), then do as many reps with it as you can...about 30+ at a minimum...then you're going to add weight, then go again...then add weight and go again.
When you get to the top end set of 1 reps, then you'll come all the way back down to your original starting weight.
How to Do Up-And-Down-The-Rack Deadlifts
I HIGHLY recommend using some form of grip assistance (straps or hooks) so that your grip isn't the limiting factor on the workout.
If you decide to try this workout, have your plates nearby and ready to go (e.g. 5's, 10's, 25's and 45's). This way, you don't have to run to a plate tree to get them and you definitely will be using them.
I've got 225 lbs on the bar for the first set, which was about 45% of my 1 RM at the time. The exact number is not critical...the key is using a light enough weight that you can get a lot of reps right off the bat.
Crank out the reps fast, using a "top-down" touch-and-go style of movement, lightly touching the bar to the ground at the bottom on each rep then coming back up rather than fully resetting at the bottom. You can do this easily enough with lighter weight. As you move up in weight, you'll naturally switch to a normal "bottom-up" style of rep.
When you've done as many reps as you can (don't push yourself to the limit on this one...keep some reps in the tank), add 10 pounds to the bar (5 lbs on each side).
The reps will be a lot less on the second part, but that's to be expected.
Now repeat this process....again...and again...and again...
You're going to keep repeating this until you get to a point where you're essentially doing a 1 rep max lift. It won't be your true 1 RM, but it will your "fatigue adjusted" 1 RM.
I worked up to 405 lbs on the bar and it was a grind, even though it's well short of my regular 1 RM.
That's UP the rack...now you're going to go back DOWN the rack.
Take off 10 pounds after each mini-set and repeat the process in the other direction.
Come all the way back down to your original start weight (225 in my case).
Now...if you TRULY want to push your limits (as if you hadn't already)...do one more big drop after your original start weight. I reduced it to 135 pounds on the bar to see how many reps I could do and what would happen.
This is what happened...
It was actually a GREAT way to burn out on the final bit of the workout and something I would suggest doing. What I found is that, due to the massive fatigue already built up, I didn't get many reps with 225 lbs. Dropping one more big drop allowed me to really push further.
The entire workout took me about 25 minutes to complete...it may be different for you, depending on your strength and endurance levels.
If your starting weight is lower and you have 2 1/2 lb plates, you might wish to increase by 5 lbs instead of 10 lbs.
Overall, though, this is a KILLER metabolic conditioning workout that will challenge your lower back strength, your core strength and your will to live.
You can also do Up-And-Down-The-Rack Squats (click here).
And Up-And-Down-The-Rack Bench Press (click here)
---
Gain 5.7 lbs of mass in the next 4 weeks? Sounds impossible, right? Not with the Muscle Explosion program. Using a powerful, strategic approach to nutrition and training, you'll see gains in mass and strength the likes of which you've never experienced before.
Share This Page...
Want More Mass-Building Techniques and Programs?
You'll find them here...
- Time-Volume Training - Build Muscle and Strength Like Clockwork
- Muscle Explosion - 28 Days to Maximum Mass
- Metamorphosis - Rebuild Your Body From The Inside Out
Support