Presses and Deadlifts with Ashim, Kanishk and Sanam w/ VIDEO (26 July 2015)

Posted on 27 Jul 2015 09:55

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We had a GREAT workout session at my garage gym Big Boy Basics with special guest performance by Dr. Kanishk Jain. Sanam and Kanishk trained deadlifts and I did triceps and press training.

I have a LOT I would like to discuss about this workout. There are three of us featured in this workout video: Sanam Kishnani, Dr. Kanishk Jain and I. I will go over each of our training - and I'll go last.

Sanam Kishnani - Deadlift Training

This was a regular deadlift workout for Sanam. She worked up to her relative max of 105 kgs 231 lbs and then dropped down to 95 kgs 209 lbs which is roughly 87% of her 1RM. Last week she was able to do 3 sets of 3 reps with 95 kgs and this week she upped that by adding in a 4th set of 3 reps with 95 kgs. Originally she had started out with 5 sets of 2 reps with 95 kgs and I have had her increase density to 4 x 3 now.

In the following weeks she will most likely continue to add volume to the 95 kgs sets for a while. After that she will stop adding volume but instead focus on microloading the bar while maintaining that volume. And subsequently at some point once she's gathered enough wind in her sails she will attempt some heavier weights to set some personal records for herself.

Dr. Kanishk Jain - Deadlift Max Out

If you have been watching my youtube channel for a while you will remember my close friend and brother Kanishk being my training partner from 2012 to 2014. In 2014 he finished his MBBS program and got certified and licensed to practice medicine. After that he enrolled in a program in another city to pursue his MD in Internal Medicine. After that (he expects to graduate in 2016) Kanishk plans to work for a year and then do a super-specialization program…in short: being a doctor and getting the right qualifications takes a lifetime. So anyway, Kanishk hasn't worked out for a year and a couple of months ago he returned to the gym and he's been climbing his way back.

Kanishk used to have a deadlift max of 435 lbs before his 14 month hiatus and for the past 2 months he has been working on volume in the 260-300 range. Given that this was a special occasion, I urged him to do a max out session so we know where he is placed at present. After 2 failed attempts at 175 kgs 385 lbs, Kanishk FINALLY pulled it clean and got a successful lift on his third attempt. The first time the bar failed off the ground, the second time the bar failed at mid-thigh and the third time he did a solid lock-out.

Not only is this a memorable feat of strength, he also pulled 125 kgs 275 lbs for ELEVEN reps after the 385 single. This is massive because up till last week he was struggling to get in 7 reps with the same weight. In short: he had a great workout today and as he gradually moves from volume work to intensity work he is only like to improve more and more.

I want to point out that this is a good illustration of the old adage: if you want to lift heavy weights you have to practice lifting heavy. This isn't anecdotal but a good example of how someone who is used to lifting in the higher rep ranges with sub-maximal weights goes into a state of "shock" when put into a situation where maximal strength is needed.

My Triceps and Press Training

I had a really good workout. I managed to add a considerable amount of volume to the Incline CGBP. I plan on ramping up the weight in the next few weeks and cutting down a bit on the volume. Next week I will attempt 60, 65, 70, 75, 80 and 85 kgs. I am hoping that in a year I am pressing 100 kgs for a few odd reps. Before the CGBP work, I pre-exhausted my triceps with band pressdowns. I decided to do something different with this exercise today. Instead of doing a drop set I did some density type training. I started the stopwatch and only hit stop once I had completed 100 reps with the #1 bands. I took 5:20 to do that and next week I will try to beat this time. I then repeated the same with the #2 bands. I am maintaining discipline and lockout out my arms on each and every rep. I am also taking advantage of the bands and focusing on the negative to get that pump going..it's all about time under tension after all!

Workout Video

Workout Details

Band Pressdowns:
#1 x 100 reps @ 5:20
#2 x 50 reps @ 3:30

Incline Close Grip Bench Press:
RP: Rest Paused
60 kgs 132 lbs x 10 + 8 + 5 + 2 = 25 RP
60 kgs 132 lbs x 11 + 4 = 15 RP
65 kgs 143 lbs x 8 + 4 + 3 = 15 RP
70 kgs 154 lbs x 6 + 2 = 8 RP
75 kgs 165 lbs x 4 + 1 = 5 RP
80 kgs 176 lbs x 2 + 1 = 3 RP
Volume = 71 reps

Dips:
BW x 10
BW x 10
BW x 8
BW x 10
BW x 9
Volume = 47 reps

Side Raises:
2.5 kgs 5.5 lbs x 20 x 3
Front Raises:
2.5 kgs 5.5 lbs x 20 x 3
Volume = 60 + 60 = 120 reps

Band Shrugs:
#1 x 25 x 5
Volume = 125 reps

Band Facepulls:
#1 x 25 x 4
Volume = 100 reps

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