Welcome to the DEADcember workout: Good Luck Tying Your Shoes…
Meet Jim. Jim likes to lift but lacks guidance in the gym and his workout.
Some days he likes to train upper body during a workout but occasionally he’ll remember to train legs if he takes an extra scoop of Beast Mode Black.
He’ll track his macros during the week but on the weekends, he usually forgets as he goes out with friends and ends up smashing some nachos at a bar or getting pizza before a movie.
Needless to say, Jim hasn’t really seen much progress this year and his training lacks structure.
Jim needs some help on the nutritional front (click here
) but also on the training side of the equation.
The Change Jim Needs…
Welcome to DEADcember, Jim.
This program and this workout will likely be harder than what you’re currently doing. That is, unless you’re running a Russian squat cycle like Sheiko or Smolov.
Point being, this will probably require you to work harder than normal. That’s good, especially given the excessive surplus of calories which typically accompany the holiday season.
As I mentioned prior to the Squatober and Swolvember
program, there are 3 main caveats that you must understand before you start this workout:
- You must show up. This isn’t debatable.
- Effort is not optional.
- Stick to the plan. You can back off if need be, but adding more is not necessary or ideal.
If you’re going to venture into uncharted waters (aka deadlifting multiple times weekly), then you need to have some clear guidelines for how to approach the next 30 days.
Write them down on a sticky note. Put them in your gym bag. Text them to yourself. Whatever you need to do, just make sure your head is in the right place before the first training session.
Just One More Thing
Before we dive headfirst into training, let’s get one thing straight: the conventional deadlift is not a universal movement.
Everyone should be able to hinge through their hips without excessive movement in their spine. But that doesn’t necessitate the use of a conventional deadlift.
Given we’re going to be doing quite a bit of deadlifting through December, this program may require some specific modifications given the contextual nature of your injury history, current movement limitations, and training experience.
Here’s a few things to keep in mind if you’ve had back issues in the past or find that conventional deadlifts bother your back when coupled with high volume:
Trap Bar Deadlift
- If you’re new to training, stick with the trap bar. It's easy to learn, somewhat foolproof, and it’s easier to maintain a better starting position without any coaching.
- Great option for those with shoulder issues. The difference in hand position (neutral vs. pronated) helps to alter positioning of the shoulder.
- Shifts the load around the body as opposed to placing it directly in front of the body. This tends to reduce strain on the low back.
- Great option for lifters with long legs, short torsos, or short arms.
- How do you know if that’s you? Try it and see how it looks and feels. You’ll know.
- If not, feel free to shoot me an email or DM on Facebook/Instagram (link in my author bio). We can talk shop about your pulls.
- Allows the lifter to remain a bit more upright with their torso. That subsequently reduces sheer forces (aka strain) on the lower back.
- Good option for intermediate lifters who understand their body mechanics and have been training for a few months.
Let’s get into it…
- Hardest deadlift variation to learn. But it's an excellent option for lifters with long arms, long torsos, or short legs.
- Requires high levels of mobility in the thoracic spine, ankles, and hips. It should be approached with caution if someone is new to training.
- If conventional deadlifts give you back pain off the floor, consider rack pulls or block pulls. Elevate the bar to mid shin or just below the knee. This will allow for a slightly better starting position and hopefully help to mitigate the pain given the high volume that will follow for the next 30 days.
Programming From The Pros - DEADCEMBER
In October, we hit your legs hard with our Squatober
program. Then, we followed that up with Swolvember
where your arms took a massive hit.
If you missed either of those programs, you can grab them by clicking here
DAY 1: LOWER BODY
Close Stance Hack Squat or Leg Press (Your Choice): 3x10
A1. Machine Leg Extension: 4x12
A2. Machine/Banded Sissy Squat: 4x15-20
A3. Reverse Sled Drag: 4x25-50 Yards
B1. Reverse Grip EZ Bar Curl: 5x8
B2. Seated EZ Bar French Press: 5x8
DAY 2: LOTS OF DEADLIFTS + SOME BACK
A1. *Snatch Grip Deadlift (3 Second Eccentric): 6x6
A2. Sternum Chinup: 6x6
B1. Chest Supported DB Row: 3x12
B2. Seated Facepull: 3x12
B3. Seated DB Incline Curl: 3x12
*NOTE: If snatch grip deadlifts off the floor bother your back, utilize blocks, or consider snatch grip RDLs (hinge to just below the knee, then return to the starting position)
**In between DAY 2 and DAY 3, take at least 1 (preferably 2) days off.**
DAY 3: EVERYTHING ELSE + DEADLIFTS
Sumo or Conventional Speed Deadlift: 6x3 @ 50% of 1-RM
High Incline DB Shoulder Press (55-65°): 4x8
A1. Cable Fly (2 Count Pause & Squeeze): 3x8
A2. Neutral Bar Dips (3 Second Eccentric): 3x8
B1. V-Bar Overhead Tricep Extension: 3x12
B2. Close Grip Pushup: 3x1 RIR (1 Rep in Reserve - Stay 1 rep short of failure)
DAY 4: ALL THE HAMSTRINGS
Snatch Grip High Pull: 5x4
A1. DB Pullover: 4x12
A2. Assisted Pullup Machine: 4x1 RIR (1 Rep in Reserve - Stay 1 rep short of failure)
B1. GHR: 3x8-10
B2. KB Swing: 3x12
C1. Prone/Seated Leg Curl - 3x8
C2. Seated Cable Row Supinated Medium Grip - 3x20
Merry Christmas ya filthy animal!