Heavy Deadlifts and Back Exercises done as Supersets w/ VIDEO (13 July 2015)

Posted on 14 Jul 2015 12:32


Last night's heavy deadlifts supersetted with back exercises.

There are a few things I want to discuss about this workout. I want to talk about how I feel today which is the day after the workout and what exactly happened last night during the workout.

I know people are a bit obsessed with nutrition so I feel like sharing what I ate pre/intra/post workout:

  • Pre-workout: Cornflakes + Honey + Cold Milk
  • Intra-workout: Coke
  • Post-workout: 3 scoops of whey sipped over 45 minutes

I am not very happy with how I lifted the weights yesterday. Something was off with my form and I kept drifting back and sort of RDL'ed the weight up. It wasn't as good as the previous week. Now, I know I'm being nit-picky because I am working with REALLY heavy weights - more than 90% of my max with 3 sets out of 7 involving 93-95% of my 1RM. So this type of variation can happen and this happened for the first reps. I think it is because I wasn't as disciplined with my set-up as I have been before. While I have adapted my form to not moving my legs out and using that as a mental crutch to start lifting the weight, I think I need to be more disciplined with my rest intervals during my warm-ups and with my set-up.

Apart from this annoyance the workout was very good. I got in some solid volume for back work and I managed to add in more weight to the deadlifts. I am closing in on 500 pounds and it's exciting! I just need to make sure my set-up remains a constant fixture of efficiency and I'll be fine.

Today I am sore as hell. Last night's workout has really annihilated my lats and mid-back. Good news is that my quads are coping well and the pain is less in my right knee. In fact, it did not even affect my deadift workout in the least bit!


Deadlift and Back Supersets

DL: Deadlifts
DBR: Dumbbell Rows
H2L: High to Low Rows
UR: Upright Rows
RP: Rest-Pause

DL 207.5 x 2
DBR 30 x 15

DL 210.0 x 2
H2L #2 x 20

DL 212.5 x 2
UR #1 x 20

DL 215.0 x 1
DBR 30 x 15

DL 215.0 x 1
H2L #2 x 20

DL 207.5 x 3
UR #1 x 20

DBR 40 x 15
H2L #2 x 20
UR #1 x 20

DL 217.5 x 1

Preacher Curls:
5 x 21 RP
7.5 x 15 RP
10 x 8 RP
12.5 x 3 RP

Counting Volume

Deadlifts = 11 reps
Back = 42 + 51 + 60 = 153 reps
Biceps = 49 reps

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