Progressing on Deadlifts & Back Supersets w/ VIDEO (24 July 2015)

Posted on 25 Jul 2015 22:45

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I have managed to progress to 95% of my 1RM on Deadlifts WHILE doing lots of back exercises as supersets.

Hi everyone, I hope you are all having a wonderful week. It's the weekend and I kick-started mine by supersetting heavy deadlifts and rows on Friday. I managed to add weight to the deadlifts while keeping volume constant. I have also prepared a video for you in which I have added in my audio narration.

I want to talk about something that I have touched upon in the previous journal entries. I go through these lulls during my training where I am completely zapped of energy and then the energy kicks up again after a while. Usually this happens off and on during the heavier sets and I think it has to do with my intra workout nutrition. I've been resorting to sipping Coke during the workout in the hopes of avoiding these crashes but this workout I switched coke for a mixture of:

  • 1 scoop Isopure Whey
  • 2 scoops Xtend BCAAs

I think this new workout mixture is highly potent in keeping me from feeling lethargic and out of energy mid-workout. So I am going to stick with it. I still did sip on my Coke but minimally - mostly to make sure this wasn't some placebo effect. Maybe it still is but I'll ride the wave as long as I can.

A few quick notes regarding the actual workout:

  • I worked up to 220 kgs 485 lbs ~96% of my 1RM of 230 kgs 507 lbs on Deadlifts at the very end and I am not too happy with the form but I know where I am falling short. I just keep to focus more on the rep. At this stage I am just happy that I am able to maximize the changes Eric has had me make to my technique.
  • In the next 4-5 weeks I believe I will pull my 1RM while doing this workout which is going to be RIDICULOUS. As this task draws near I will reduce the volume bit by bit - if the need arises.
  • I added 10 kgs to the dumbbell rows and moved up from 30 kgs to 40 kgs. I tried to play conservative and keep the reps at 10. Next week I will increase them.
  • I also added volume to the preacher curls.

This is a good workout on the whole. Check out the video and the audio narration below:

Progressing on Deadlifts & Back Supersets

Deadlift and Back Supersets

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

DL 207.5 x 3
DBR 40 x 10

DL 212.5 x 2
H2L #3 x 17

DL 215.0 x 2
UR #1 x 20

DL 215.0 x 1
DBR 40 x 10

DL 217.5 x 1
H2L #3 x 17

DL 210.0 x 2
UR #1 x 20

DBR 40 x 12
H2L #3 x 17
UR #1 x 20

DL 220.0 x 1

Preacher Curls:
5 x 23 RP
7.5 x 15 RP
10 x 9 RP
12.5 x 3 RP

Counting Volume

Deadlifts = 11 reps (+1 bonus)
Back = 32 + 51 + 60 = 143 reps
Biceps = 52 reps

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