Physical Subculture

We’re going to max out on deadlifts, but using 25 pound plates so the bar is lower. For the big boys that will end up filling the bar with 25’s, ya might want to lift from a platform instead.  Put some plates under your feet.

Pull from pins.  Go heavy, low reps.  3-4 sets. 

Pullups/bent rows:  Heavy.  Low reps for pullups. Alternate arms on the row, but not how you’d think.  Row them both up, then row one at a time.  One arm is always tucked into a row while the other rows, instead of hanging down.

Buelers/ sandbag farmer’s walk:    Grab a bar and get some buelers on, 10 per side. Then pick up a heavy sandbag and walk it for at least 100 feet.  See how many times you can repeat this for 10 minutes.

Above, Mieke Deadlifting.  Below: Mieke during 2 phases of a driving bueler.