Benedikt lays out his training routine before pulling his huge world record deadlift.
Benedikt Notes: Apply your own weights when using this training method.
4-5 times a week at the gym
No weight warm up – 10 minutes / 5 sets
Hold bar and THINK ABOUT POSITION YOU WANT YOUR BODY TO GO INTO
I try to squat with my feet in a similar position to how I would deadlift.
I do this to FORCE my body in the manner to help my deadlift.
I get the bar moving using FAST TWITCH fibers as much as possible – going into the same position as I would land in when DOING A VERTICAL JUMP.
I work up to 150 – 220kg (330lbs – 484lbs) for 5-8 reps
2 EXTRA exercises of choice for 4-6 sets; Hamstring curls; Leg Extensions; Box Jumps; no/little weight step ups.
Bench Press for warm up, NO FULL LOCKOUT! – UP TO 100KG (220lbs)
Behind neck press on smith machine, sitting behind bar leaning forward.
* I normally try to stretch my front delts while doing this to shape my shoulders to be very functional while holding a deadlift bar, making me able to change positions and balance myself simultaneously while I deadlift.
Go up in sets between 5 and 12 reps – get the feeling of stretching in the chest and shortening in the rear deltoids.
Beauty training with dumbbells, bodybuilding routine:
Light weight on delts – 6-9 sets, 8 – 16 reps.
**DO THIS TO HINDER FORWARD SHOULDERS AND FUTURE KYPHOSIS**
Thursday or Friday:
Sometimes jumping first 2-3 sets to get heart rate up, or cough a few times to get the heart rate up a few beats.
Then LIGHT Power Cleans for a few sets as warm up.
120kg (263lbs) for a few reps, increasing weights as weeks go on.
NOT IMPORTANT HOW MUCH YOU RAISE THE WEIGHT JUST MAKE IT FEEL LIGHT!
Sprints at 60-70% effort. DO NOT RACE OR TIME YOURSELF, just feel that you are getting faster every week. Get good at deadlift NOT sprinting.
Pull-ups afterwards if the following day is not too intense.
Friday or Saturday:
Make shoulders beautiful – only day of conditioning phase that includes bodybuilding to HINDER TOO MUCH MUSCLE LOSS.
Choose what I want to increase in size before the main muscle building phase.
E.G. last time it was the rear deltoid and lateral muscle. DO NOT count reps, just warm up with dumbbells/cables and pump muscles for 4-6 sets each group:
Standing Shoulder Behind Neck Press:
Bar – 6 sets, 8 – 16 reps
60kg (132lbs) – for 2 sets, 8 – 12 reps
100kg (220lbs) – 2 sets, 8 – 12 reps
60kg (132lbs) – for 8 reps
100kg (220lbs) – for 8 reps, 3 sets
6 sets, 8 – 12 reps
Standing shoulder press for 3 sets light
Rear deltoid work with dumbbells
MAKE SURE THIS TRAINING ONLY LASTS 45 MINUTES!!
Do not think too much about going higher in weights as you gain condition in this phase. Think of this more like making a foundation for the best core shape solely for deadlift. Teaching your nerves and muscles where to get ready for very unequal, unique training.
This conditioning can vary from 2-6 weeks. Or however long it takes to feel some forced posture changes.
note: Rock lift pictured in thumbnail, video here: