by the shackles of just doing the regular so called core exercise
movements all the time; rather they are always experimenting,
looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the
exercises you are currently performing and see if they are giving
you the results you desire.
Here are some of the little know secret exercises physique
champions use to keep their muscles big & defined. All of the
following exercises offer some new twists to the regular
exercises you may have been doing previously – which will
transform a dull, arduous, run-of-the-mill workout into an
exhilarating and inspiring, enjoyable and productive experience!
Enjoy!!!
Secret Exercise #3
Measured Movement Power Deadlift
(Wooden-Plank Concept)
Measured Movement Power Deadlift
(Wooden-Plank Concept)
HOW WOULD YOU LIKE TO ADD AS MUCH AS 10% ONTO YOUR MAXIMUM
SINGLE EFFORT POWER DEADLIFT IN A SHORT TIME . . .? For instance let’s say
you are now power deadlifting 400 lbs. for a single rep . . . how would you like to be
deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does . . . !
And you will do it, believe me.
Back in the early 1970’s my maximum single deadlift record was in a slump at around
500 lbs. I decided to seek out a solution to this problem and immediately got in contact
with Ernest F. Cottrell (who had been giving highly professional bodybuilding and
powerlifting instruction for more than 20 years) through his personalized mail-order
bodybuilding instruction service.
Ernie sent me a Power Deadlift Specialization workout that literally catapulted my
deadlift poundage almost overnight. The deadlift specialization program was performed
twice per week on Monday and Thursday (Tuesday and Saturday is another option I used
from time to time). Here is the schedule as it was outlined for me:
MONDAY…………Power Deadlift Workout
TUESDAY………...Squat/Bench Press
WEDNESDAY……Rest
THURSDAY……...Power Deadlift Workout
FRIDAY…………..Squat/Bench Press
SATURDAY……...Rest
SUNDAY…………Rest
Since my primary goal was to specialize on the deadlift Ernie had me only doing
maintenance work on the squat and bench press, just enough for slight improvement.
POWER DEADLIFT WORKOUT
CONVENTIONAL DEADLIFT: Load a bar to your best 10 rep maximum
poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets).
This exercise is performed like the regular conventional deadlift except for two
important differences: First, as you reach the vertical lockout position, shrug the
shoulders up and back as far as anatomically possible while slightly bending the
arms to activate the biceps; hold this position for 2 seconds, and then lower the
barbell until the plates are about 2-inches off the floor, stop any further movement
and hold for about 2-3 seconds, then begin the upward pull again and repeat the
whole process again for 2 sets of about 6 reps.
Upon completion of the 2 sets of 6 reps, I was advised to rest 8-10 minutes. Next is
the . . .
MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank
Concept): This is the secret exercise that will give a person that fantastic boost of
power they are looking for in the deadlift . . . !
Prior to beginning this exercise you will need to obtain a couple dozen or so
2” by 12” by 2’ long planks . . . and arrange them in even stacks (as depicted in the
graphic drawing above) so that when a barbell is placed on them the bar will be
positioned at the knees.
Place a barbell on the planks and load it up to a poundage which is 10% over your
maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If
your best deadlift is 300 lbs., add 33 lbs., etc., etc. . .
Now begin performing this lift in a conventional deadlift style, but for only one
single effort in a s-l-o-w deliberate manner and with a firm lock-out. Do 6 to 10
single attempts (depending upon your existing energy level), resting 3-5 minutes
between attempts.
Though you are deadlifting 10% more poundage that you could normally, the pull
will psychologically seem easier because the heavier than normal weight is easily
lifted only a few inches (from knees to lockout).
Ernie mentioned in the letter correspondence to me that the key to this exercise is to
remove one 2” by 12” plank from each stack each workout. He further went on to
say that sometimes two and three planks could easily and safely be removed. Ernie
advised me to continue with the plank removal until I was finally doing the single
rep deadlifts from the floor.
Personally I found that removing one plank each workout wasn’t always possible
and sometimes I would remove a plank from each stack ever 4th workout instead.
Regardless if I was removing a plank every workout or every 4th workout, the
wooden plank concept to be a really fast way to gain strength in the deadlift.
Note: Always begin the first single effort of the Measured Movement Power
Deadlift from knee level to lockout even if you have graduated to the removing of
many planks; work your way down to your present “level” of strength.
Once you are down to pulling the deadlifts from the floor, add 10% more to the
barbell and begin the procedure all over again as described. After two cycles of the
Measured Movement Power Deadlift(s) eliminate them out of your deadlift program
for two or three months and then implement them back into your workout again if
you wish.
The next exercise is . . .
PRONE BACK HYPEREXTENSIONS: Do 1 to 3 sets of approximately 25 reps,
holding the “back arch” position of each rep about 1 second. Rest 1.5 minutes
between sets.
Upon completion of the recommended sets, rest 5 minutes, then finish off the
POWER DEADLIFT WORKOUT with the . . .
STIFF-LEGGED
DEADLIFT: At this point in the program this exercise will be most welcome . . .
Stand on a sturdy wooden box (as depicted above), and using a moderately light
poundage, lower the bar to the toes, stretching, the back, shoulders and legs.
Perform 1-2 sets of 15 reps each. Rest 2-3 minutes between sets.
Note: You may find doing the POWER DEADLIFT WORKOUT twice in a
seven-day cycle simple too taxing from the standpoint of localized muscle recovery
and that of systemic recovery of the central nervous system. If this is the case I
suggest that you modify the workout into an eight-day cycle (do the deadlift
workout on one day and then don’t do it for the following three days).
Pro-Tip: With a bit of ingenuity the wooden-plank concept (mentioned
previously) can be for measured movements in the Barbell Back Squat (buttocks
touch the stack of wooden-planks rather than the barbell etc.) and Supine Barbell
Bench Press.
SINGLE EFFORT POWER DEADLIFT IN A SHORT TIME . . .? For instance let’s say
you are now power deadlifting 400 lbs. for a single rep . . . how would you like to be
deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does . . . !
And you will do it, believe me.
Back in the early 1970’s my maximum single deadlift record was in a slump at around
500 lbs. I decided to seek out a solution to this problem and immediately got in contact
with Ernest F. Cottrell (who had been giving highly professional bodybuilding and
powerlifting instruction for more than 20 years) through his personalized mail-order
bodybuilding instruction service.
Ernie sent me a Power Deadlift Specialization workout that literally catapulted my
deadlift poundage almost overnight. The deadlift specialization program was performed
twice per week on Monday and Thursday (Tuesday and Saturday is another option I used
from time to time). Here is the schedule as it was outlined for me:
MONDAY…………Power Deadlift Workout
TUESDAY………...Squat/Bench Press
WEDNESDAY……Rest
THURSDAY……...Power Deadlift Workout
FRIDAY…………..Squat/Bench Press
SATURDAY……...Rest
SUNDAY…………Rest
Since my primary goal was to specialize on the deadlift Ernie had me only doing
maintenance work on the squat and bench press, just enough for slight improvement.
POWER DEADLIFT WORKOUT
CONVENTIONAL DEADLIFT: Load a bar to your best 10 rep maximum
poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets).
This exercise is performed like the regular conventional deadlift except for two
important differences: First, as you reach the vertical lockout position, shrug the
shoulders up and back as far as anatomically possible while slightly bending the
arms to activate the biceps; hold this position for 2 seconds, and then lower the
barbell until the plates are about 2-inches off the floor, stop any further movement
and hold for about 2-3 seconds, then begin the upward pull again and repeat the
whole process again for 2 sets of about 6 reps.
Upon completion of the 2 sets of 6 reps, I was advised to rest 8-10 minutes. Next is
the . . .
MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank
Concept): This is the secret exercise that will give a person that fantastic boost of
power they are looking for in the deadlift . . . !
Prior to beginning this exercise you will need to obtain a couple dozen or so
2” by 12” by 2’ long planks . . . and arrange them in even stacks (as depicted in the
graphic drawing above) so that when a barbell is placed on them the bar will be
positioned at the knees.
Place a barbell on the planks and load it up to a poundage which is 10% over your
maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If
your best deadlift is 300 lbs., add 33 lbs., etc., etc. . .
Now begin performing this lift in a conventional deadlift style, but for only one
single effort in a s-l-o-w deliberate manner and with a firm lock-out. Do 6 to 10
single attempts (depending upon your existing energy level), resting 3-5 minutes
between attempts.
Though you are deadlifting 10% more poundage that you could normally, the pull
will psychologically seem easier because the heavier than normal weight is easily
lifted only a few inches (from knees to lockout).
Ernie mentioned in the letter correspondence to me that the key to this exercise is to
remove one 2” by 12” plank from each stack each workout. He further went on to
say that sometimes two and three planks could easily and safely be removed. Ernie
advised me to continue with the plank removal until I was finally doing the single
rep deadlifts from the floor.
Personally I found that removing one plank each workout wasn’t always possible
and sometimes I would remove a plank from each stack ever 4th workout instead.
Regardless if I was removing a plank every workout or every 4th workout, the
wooden plank concept to be a really fast way to gain strength in the deadlift.
Note: Always begin the first single effort of the Measured Movement Power
Deadlift from knee level to lockout even if you have graduated to the removing of
many planks; work your way down to your present “level” of strength.
Once you are down to pulling the deadlifts from the floor, add 10% more to the
barbell and begin the procedure all over again as described. After two cycles of the
Measured Movement Power Deadlift(s) eliminate them out of your deadlift program
for two or three months and then implement them back into your workout again if
you wish.
The next exercise is . . .
PRONE BACK HYPEREXTENSIONS: Do 1 to 3 sets of approximately 25 reps,
holding the “back arch” position of each rep about 1 second. Rest 1.5 minutes
between sets.
Upon completion of the recommended sets, rest 5 minutes, then finish off the
POWER DEADLIFT WORKOUT with the . . .
STIFF-LEGGED
DEADLIFT: At this point in the program this exercise will be most welcome . . .
Stand on a sturdy wooden box (as depicted above), and using a moderately light
poundage, lower the bar to the toes, stretching, the back, shoulders and legs.
Perform 1-2 sets of 15 reps each. Rest 2-3 minutes between sets.
Note: You may find doing the POWER DEADLIFT WORKOUT twice in a
seven-day cycle simple too taxing from the standpoint of localized muscle recovery
and that of systemic recovery of the central nervous system. If this is the case I
suggest that you modify the workout into an eight-day cycle (do the deadlift
workout on one day and then don’t do it for the following three days).
Pro-Tip: With a bit of ingenuity the wooden-plank concept (mentioned
previously) can be for measured movements in the Barbell Back Squat (buttocks
touch the stack of wooden-planks rather than the barbell etc.) and Supine Barbell
Bench Press.
