5 x 5 Deadlifts

Today’s focus is on building raw strength and reinforcing proper pulling mechanics with the deadlift. The 5 sets of 5 reps structure targets moderate to heavy loads across working sets, emphasizing proper form and technique. The goal is to build posterior chain strength—targeting the glutes, hamstrings, and back—while also reinforcing bracing and grip and maintaining a consistent bar path.

Intended Stimulus:

• Moderate-to-heavy loading (around 75–85% of 1RM)

• Reps should feel challenging in sets 4 and 5 without compromising technique

General Warm-up | 7:00

2 rounds:

30 seconds each:

• Jumping jacks

• Air squats

• Leg swings (forward/back)

• Lateral leg swings

• Hip circles

• Glute bridges

• PVC good mornings

TECH | 1:00

Demonstrate the deadlift

Specific Warm-up | 10:00

Deadlift Progressions

2 x 10 reps using an empty barbell, focusing on hip hinge and full extension

Build-up Sets:

5 reps at 50%

3 reps at 60%

2 reps at 70%

WOD | 25:00 | H:25

5-5-5-5-5 reps of deadlifts

Note: We will rest 2:00 to 3:00 minutes between sets

Cooldown | 4:00

30 seconds each of:

Cobra stretch

Scorpion stretch

Figure 4 stretch

Forward bend