Chapter 01
+45 kg
added to the deadlift
“I used to dread Mondays. Now I deadlift on them.”
Sam, 34 · office manager
What we measured
Deadlift
Week 1
40 kg
Now
85 kg
Sessions kept
35 of 36
Length
12 weeks
Where we started
Sam came in with a stiff lower back from eight hours at a desk and a deadlift of 40 kg that hurt to finish. Monday sessions were the first thing to go when work got busy.
What we changed
Two sessions a week, always Monday and Thursday at 7 am, before work could take them. We rebuilt the hinge with a kettlebell first, then went back to the bar.
Where it is now
85 kg for a clean set of three, and no back-pain days in the last six weeks. Sam has booked the next twelve.
Shared with the client’s written permission. First names only. Results depend on the person, their start point and how often they train.
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