CGX: Max Program Day 46: Deadstops, deadlifts and 1 1/2 reps ahead!

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This workout is done mostly PHA style. For more information on PHA, see Day 1’s post.

Today begins the final week in the Max Program. Once I finish the program I will be posting an overall summary/review of this program this weekend. Caroline starts the week off with an excellent and tough total body strength workout. Caroline hits all the major muscle groups and the PHA factor makes it easy to challenge yourself with heavy weights. I have loved every first workout of the week in this program. They will definitely be future go-tos

This workout is done interval style. Most of the exercises are done for 60 seconds followed by a 30 second recovery. If the interval or rest time is different, then it is noted in the breakdown below. There is an onscreen timer counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar along the bottom of the screen, counting down the workout time as a percentage.

Day 46 is 38:33 minutes (this time does not include the optional 9:18 minute warm up or 3:11 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair and fitness mat. Optional is push up bars. You are using the a band and light dumbbells for the warm up. Caroline is using 4kg/8.8 pound dumbbells for the warm up. For the actual workout, Caroline is using a barbell at 58kg/128 pounds. She is also using 30kg/66 pound, 20kg/44 pound, 15kg/33 pound, and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. RDL for 60 seconds (Romanian deadlifts) (hex deadlift bar @ 100#)
2. 30 second rest
3. Deadstop chest press for 45 seconds (lay on back on mat, at bottom of press the back of the arms/triceps rest on the floor briefly before pushing DBs back to ceiling) (30# DBs)
4. (no rest) Regular chest press for 15 seconds (30# DBs)
5. 30 second rest
6. Repeat #1-5 two more times
7. 1.5 rep bridge for 60 seconds (lay on back on mat, knees bent and heels close to glutes, barbell or heavy DB rests on hips, raise hips, lower hips halfway, raise hips and lower hips all the way) (barbell @ 15#)
8. 30 second rest
9. Regular bridge for 30 seconds (same as #5 but all full reps) (barbell @ 115#)
10. 30 second rest
11. Rotational row for 60 seconds (single arm row, one knee and same side hand rest on bench, palm faces behind you at bottom of the row, as you row rotate hand/DB so palm face in front of you at top of row) (one 40# DB)
12. 30 second rest
13. Repeat #11 & 12 on other arm
14. Repeat #7-13 two more times
15. Sump deadlift squat for 60 seconds (legs are wide, toes turned out, hold one heavy DB by bar with both hands, hinge forward deadlift-style while squatting–Caroline also does these deadstop style, setting the DB on the floor briefly at the bottom of the squat) (one 70# DB)
16. 30 second rest
17. Shoulder press for 60 seconds (seated in chair with back, arms are in goal post at bottom of press) (21# DBs)
18. 30 second rest
19. Repeat #15-18 two more times

Finisher:

1. Push ups for 30 seconds (Caroline is using push up bars, I used DBs)
2. 15 second rest
3. Repeat #1