The seventh day of the Classic Iron Workout Program—aka week 2, day 2—won’t take up too much of your time in the gym, but it will work your muscles hard.
Created by Sean Collins, C.S.C.S., a USA Powerlifting club coach and head powerlifting coach at Murder of Crows Barbell Club in Brooklyn, this old-school, unfussy exercise combo employs traditional moves to focus on practical strength. The three exercises—deadlift, push press, and plank/side plank combo—will work your posterior chain and core to increase your all-out, practical strength.
This workout is similar to Day 2 of the Classic Iron program, but slightly more difficult in every way. The deadlifts are back, but you should be stepping up the (already formidable) weight for those eight-rep sets. The overhead press has been replaced with a push press, allowing you to work heavier and build up your explosive strength. The side planks will hit your core from new angles, too. Don’t be surprised if you’re sore tomorrow.
Directions
Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. Make sure you’re increasing the weight 5–10% compared to your lifts last week.
