Week 2 Day 1 – Deadlifts and Core: Strength and Conditioning Workout

Strength and Conditioning Workout - Deadlifts and Core

The first week of this new strength and conditioning workout program was pretty brutal. Today I started the second week, doing my deadlifts and core workout this morning at my usual time, about 4:45AM.

This entire workout revolves around boosting your deadlift. As I said in most all of my blog posts last week on this workout, it’s tough to wrap your head around the concept of giant sets for strength gains. But I can tell I’m getting used to it and I can see the gains coming! That’s what it’s all about; GAINZ!

Deadlifts and Core Workout

Phase 1: 4 sets x 8 reps

  • A – Jump Squats
  • B – Deadlifts
  • C – Ab Crunches

Phase 1: 4 sets x 8 reps

  • A – Jump Squats
  • B – Stiff-Leg Deadlifts
  • C – Leg Raises

Phase 1: 4 sets x 8 reps

  • A – Good Mornings
  • B – Bent Over Rows (reverse grip)

Workout Notes:

– The giant sets are done in sequence (A, B, C). Essentially this is a superset. 

– The goal was 4 sets of 8 reps for everything; the exception was deadlifts where my last 3 sets were of 5 reps.

– My rest between each giant set was about 2 minutes.

Perfect Workout Program

I absolutely love this strength and conditioning workout program so far. I’m getting stronger (I’ve never done as many reps of deadlifts with the weight I did today on my final set). And the giant sets keep you moving throughout the workout.

When I’m done with this strength and conditioning workout, I’m winded. In fact, I’m skipping my usual cardio altogether. I used to walk on the treadmill for 20-30 minutes. I don’t really need that right now. The only thing I miss is I was listening to and studying Thai language during these walks. So I’m finding other times to study the language.

On that note, I am doing my martial arts workout several times a week in the evenings. This is a series of kicks I practice and it serves as a great conditioning workout. I explain those more in this post.

I’ll continue blogging these workouts but you can expect the blogs to get a bit shorter. I covered many of the details and concepts of this strength and conditioning workout program in last week’s blog. You can read that by going to my last workout I posted on Friday of last week (there are links at the bottom of each page that go to the previous and next workouts).

You can also expect me to write up a full workout program based on what I’m doing now. I’m borrowing the workout concepts from Brian Alsruhe but I will be making my own modifications to the program as I go (which I’ve already done).

Train with Passion,


<<< Week 1 – Day 4: Shoulders and Pull-ups

>>> Week 2 – Day 2: Bench Press and Rows

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