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  • Mitchell Rothbardt


Hello all!

Just a quick one today. I just finished up my last progression. It was a 5×5 (5 sets of 5 reps) progression with a 90 second rest period. I really tried using the escalating volume approach and it worked well. What this means is that I did two push workouts and two pull workouts each week notated as Push 1, Pull 1, Push 2, Pull 2. I wrote out a workout for Push 1 and did the same exercises each Push 1 workout. The same goes for all of the other workouts. Each time I did a workout I tried to increase the overall volume for each exercise. What that means is that, for example, if I bench press 100 lbs. 5 times that is a 500 lb. volume. Each time I did a workout I would try to increase my overall volume. I usually did this by increasing weight, but it can also be done by adding reps, or even lowering weight and increasing reps by the appropriate amount. Anyway I measured volume exercise by exercise and I definitely increased my strength and size using this approach.

I just did an unloading week and now I am starting in with a new progression that is similar but with a 4×8 rep scheme with a 75 second rest. I am excited about this progression because I am reintroducing deadlifts into my routine. In the past I have felt some low back soreness after doing deadlifts, but I think I made a form adjustment last week that should help this out. It involves my head position in relation to my spine alignment. It’s been awhile since I’ve deadlifted heavy but I’m hoping to go pretty heavy here. I might go 5×5 for deads and keep everything else at 4×8 so I can heavier on these, but we’ll see. It is exciting.

Here’s a video of a 1003 lb. deadlift to get you excited.

I won’t be quite getting to 1003 lbs., but I should be able to get to somewhere around 275-300 lbs. for reps. It’s been a while.

Anyway, I hope you all have a great thanksgiving. Take the poll and let me know what you are thankful for.

Talk to you soon.

Mitch Rothbardt

(coming soon)

P.S. Email me at with any questions or comments.


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