If you’ve paid any attention to tabloid headlines or the ancient Mayan calendar, you’ve probably heard that the world will end in 2012. If we assume it’s true, wouldn’t you like to go out in the best shape of your life? We’ve created a workout so tough we bet you’ve never experienced anything like it before, or will again. Survive the Armageddon battleground and you’ll face the unknown with a ripped physique, killer conditioning, and the knowledge that there’s nothing in the future you can’t handle.
If you’re an experienced deadlifter, load the bar with about 90% of your estimated max. Start by placing a 45-pound plate on each side (135 pounds total if you’re using an Olympic barbell). Now load the bar so that you have four plates of whatever weight works for you on each side of your original 45s. For example, if 90% of your max comes out to 325 pounds, you would load the bar with a 35 plate, two 25s, and a 10 on each side (either end of the bar would look like this: 45 plate, 35, 25, 25, 10).Perform one rep and then slide one plate off each side of the bar. Immediately perform five reps. Pull off the next set of plates and do another fi ve reps. Continue performing five reps at a time until only the 45s remain, then do as many reps as you can with them. Do not rest any longer than it takes to remove weight from the bar. If you have never deadlifted before or are still new to it, load the bar with 45s and then load four 10-pound plates on each side. If you’re using an Olympic barbell, this will be a total of 215 pounds. Perform one rep, then slide one set of 10s off . Now perform five reps. Take off the next set, and do another five reps. Continue, performing five reps at a time until you’re down to the 45s. Then do as many reps with them as you ca
HOW IT WORKS: The deadlift is a total-body strength exercise and can also be used to build endurance and burn massive amounts of calories. You’ll begin the routine with drop sets on the deadlift, going from a heavy load down to a light one with no rest in between. Then you’ll alternate sets of two more exercise pairs. On the first pair, shoot for 100 total reps, and on the second, pump out as many reps as you can in a minute’s time. The goal is to push yourself as hard as possible, activate all your muscles, and build your wind. The workout is an enormous challenge for your body and mind, but if you find yourself burning out in the middle of it, remember—it’s not the end of the world. Or is it?
Perform the routine once per week, allowing two days’ rest before any other lifting.
How to do it:
Perform the exercise pairs (marked “a” and “b”) as alternating sets. Do one set of “a”, rest as prescribed, then one set of “b”, and repeat until all sets are complete.