Supersets of Deadlift and Back Exercises (06-12-2015)

Posted on 15 Jun 2015 20:33

lift-big-red-shield-mobile.png

This is my deadlift workout from last night and this is an advanced deadlift technique. I am supersetting deadlifts with 3 different back exercises. I have chosen Dumbbell Rows, Band High to Low Rows and Band Upright Rows. So the way this works is, I did one set of deadlifts then immediately one set of dumbbell rows then I took my regular rest. Then I did another deadlift set and then I moved on to do band high to low rows. Then I rested some more and I did deadlifts again and supersetted this with band upright rows. This is one round, basically. And like this I performed 2 rounds.

Deadlifts and Back Exercises Workout Video

The guidelines for all the exercises are very simple. For deadlifts the goal is to take 90% of my 1RM. So I took 207.5 kgs i.e. 457 lbs which is 90% of my one rep max of 230 kgs i.e. 507 lbs. Dumbbell rows, high to low rows and upright rows had to be done for 15-20 reps. So I took weights which felt challenging yet not too difficult so perhaps later on I have more avenues to squeeze out progress from.

For deadlifts, I will be doing 1-3 reps per set. This week was a "base" week and I used 207.5 kgs for all 6 sets. Next week I will try to add some weight on at LEAST one of those six sets. This is the progression plan. I am really happy with this workout because I did nail 11 reps in total so that is solid base to work from. As the weights get heavier and I hope to go to 225 kgs 495 lbs I will end up reducing the reps but the bare minimum reps will stay at 6 (one for each set). I am excited.

Deadlifts:
207.5 kgs 457 lbs x 1
Dumbbell Rows:
30 kgs 66 lbs x 15

Deadlifts:
207.5 kgs 457 lbs x 1
Band High to Low Rows:
No. 2 x 20

Deadlifts:
207.5 kgs 457 lbs x 2
Band Upright Rows:
No. 1 + No. 1 x 20

Deadlifts:
207.5 kgs 457 lbs x 2
Dumbbell Rows:
30 kgs 66 lbs x 15

Deadlifts:
207.5 kgs 457 lbs x 2
Band High to Low Rows:
No. 2 x 20

Deadlifts:
207.5 kgs 457 lbs x 3
Band Upright Rows:
No. 1 + No. 1 x 20

Dumbbell Rows:
30 kgs 66 lbs x 10
Band High to Low Rows:
No. 2 x 20
Band Upright Rows:
No. 1 + No. 1 x 20

© 2017 by Lift BIG. All Rights Reserved. Please contact for permissions.