Deadcember is upon us

hawkeye45_
hawkeye45_ Posts: 812 Member
in Fitness and Exercise
Deck the halls with chalk and snack cakes, folks, it's time to pull like a monster.

If you're unfamiliar, four-time Highland Games world champ Daniel McKim posts programming on Instagram for a month of deadlift-centric exercises. The goal? A PR Party at the end of December in which you deadlift more than you ever have.

The deadlift is far and away my favorite exercise, and I'll gladly take a month to make it -- and myself -- stronger. If you're interested in following along, he posts the programming for the next day at 2 pm Central Standard Time. For those who are interested but don't have an Instagram, I'll put the exercises in this thread as well. Full credit go to @mckimdaniel and @sorinex_deadcember on Instagram for the free (and humorous) program.

Day 1: December 1st "Pull Party"

Warm-up: Jersey Shore Fist Pump 5x5

Deadlift: 3x8 (60%, 65%, and 70% of 1RM)
Front Squat: 3x8 at 40% of front squat max

Super set 1: Russian Leans 3x8, Dumbbell squat jumps 3x8, Plank 3x30 seconds
Super set 2: Dumbbell Lunges 3x8, Banded Pull Through 3x8, Ab Rollout 3x8

Cardio: Partied too hard. Skip it today.

Recovery: Eggnog protein shake. Little Debbie Christmas tree cakes.

Categories