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Yearlong (Ph I, W III)

Phase I Workout III

1 Deadlift

Sets: 2-4 Reps: Work up to your 3RM

Stand with your feet about hip-width apart, squat down, and grab the bar with a slightly outside shoulder-width, palms-down grip (A). Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs (B). Work up to your three-rep max (the heaviest weight you can handle for three reps) using the same procedure you did for the squat and incline bench press.