How Justin Medeiros Strength Trains for Deadlift Gains
Former two-time Fittest Man on Earth® Justin Medeiros slid to 13th overall at the 2023 CrossFit Games. His training since has been with newfound intensity. Medeiros’ focus is getting as strong as possible, especially on deadlifts.
On Oct. 13, 2023, Medeiros published an entire deadlift training session and lower body workout to his YouTube channel. Watch what his powerlifting coach programmed for him below:
[Related: How to Watch the 2023 Rogue Invitational]
Medeiros’ Deadlift Training Strategy
Medeiros started recording during his third training session of the day. His morning consisted of fasted cardio and accessory work. Medeiros’ deadlift session with his powerlifting coach followed a “conjugate system,” maxing out weekly and incorporating bands, deficits, chains, and different stances. For this session, Medeiros trained sumo deficit deadlifts off an inch and a half block to his one-rep max.
Warm Up
Medeiros warmed up with light weights in the three to five-rep range. He transitioned to his working sets (seven single reps) following standard pyramid training — working from lightweight to heavy weight. Medeiros’ coach stresses the importance of only three lifts at no more than 90 percent or above Medeiros’ one-rep max to prevent overtraining and injury. Here are the weights Medeiros hit for his seven singles:
- 405 pounds
- 455 pounds
- 500 pounds
- 530 pounds
- 560 pounds
- 590 pounds
- 620 pounds
[Related: 2023 Rogue CrossFit Invitational Events]
Rest of Lower Body Workout
The rest of Medeiros’ leg training after pulling over 600 pounds is below:
- Two-inch Deficit Box Squats — 5 x 5
- Rhino Belt Box Squat — 3 x 10
- Glute Ham Raises — 4 x 12
- Reverse Hyperextension — 3 x 20
Two-Inch Deficit Box Squats & Rhino Belt Box Squat
After deadlifting, Medeiros hit deficit box squats, performing five sets of five reps. The two-inch deficit required squatting past parallel, increasing the range of motion. He paused briefly on the box before the concentric to better activate his glutes.
Next, Medeiros performed a rhino belt box squat, moving through the eccentric while attached to a cable. His movement was above parallel in a wide stance to work on his glute and hip activation while squatting.
Glute Ham Raises & Reverse Hyperextension
Medeiros performed glute ham raises with a five-pound dumbbell behind his head. The reverse hyper targets the same posterior chain muscles as glute ham raises but involves faster reps — better for lighter weight at higher reps.
https://www.instagram.com/p/CyjWATEvKZA/
Medeiros rounded out his workout with core work: three sets of plank hand walks for 45 seconds and shoulder taps for four sets for 45 seconds. Medeiros’ current training differs from other CrossFitters by maxing out each week. Typically, CrossFit athletes perform 12-week cycles where maxing out is much less frequent.
We’ll see if focusing on strength gives Medeiros the competitive edge to ascend the CrossFit Games leaderboard again. The 2024 CrossFit Games season will get underway in the first quarter of 2024.
Featured image: @justinmedeiros34 on Instagram