Heavy Deadlifts

I always get my best gains from squats, deadlifts and bench press.

I know, machines hit the muscle more direct and allow more overload.

I agree.

For me, I am the most pain-free and can load heavier weights when rocking the compounds. It’s also a closed chain movement which is advantageous for function and joint integrity.

Today’s posterior chain (Hamstring) workout:

Hex-Bar Deadlifts: 4 feeder sets into 3 sets of 3 reps with 523lbs
Rogers Squat Press
4 sets working up in weight each set for 6-15 reps
Calf Raise: 4 sets 12-15 reps

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