45,000-Pound Pull Challenge: Deadlifts & Pull-ups | IFBB Pro Craig Capurso


Cellucor athlete Craig Capurso is back with his heaviest-volume challenge yet. Deadlifts and pull-ups are the only two exercises in this workout.
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Between pulling plates off the floor and pulling your body up to the bar, you’ll be lifting tons of weight—literally—in this ultimate volume challenge.

| Craig Capurso’s 45,000-Pound Pull Challenge |
15 Rounds
– Barbell Deadlift – 5 reps with 315
– Pull-ups – 6 reps (assuming 220 lb bodyweight)

| Heavy Volume Goals |
As Capurso warns, this is not a weekly workout, but something you can do every once in a while, such as once a month, to test yourself. He sets a goal of deadlifting 25,000 pounds off the floor, and pulling 20,000 pounds up to the bar.

Weighing in at approximately 220 pounds, Capurso knows he will have to do a lot of repetitions to reach his 20,000-pound pull-up goal. Using 315 pounds for his deadlift, Capurso performs five deadlifts per round followed by six pull-ups. He calculates he’ll have to complete 15 rounds to reach his 45,000-pound target—plus a few extra reps.

There is no time cap, and there is no limit on rest.

“This workout is going to take you as long as it takes,” says Capurso, “and that’s how you score yourself.”

So should you do your deadlifts for touch-and-go reps, or as singles? If you’re training for size or strength, Capurso recommends one rep at a time.

“I’ve done it either way,” he says, “and one rep is just as challenging as letting the weight bounce off the floor.”

If you’re training for CrossFit or other performance lifting sports, continuous reps will be a better reflection of what you’ll face in competition.

The total time it takes to complete this heavy-volume workout is how you score yourself and assess progress. You have the option to match Capurso pound-for-pound and rep-for-rep on this workout, but if you don’t weigh 220 pounds, or you are already reeling at the thought of 315 for 15 rounds, you can calibrate this workout to match your body weight and strength level.

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