Heavy Deadlifts supersetted with Row Variations w/ VIDEO (4 Sept 2015)

Posted on 05 Sep 2015 21:30


I bumped up the intensity on deadlifts which I supersetted with various row variations.

There is quite a lot I want to discuss regarding this workout. To begin with, let me recap last week's workout (click HERE for my last heavy deadlift workout.) I tried to do my bonus set with 227.5 kgs at the end and I failed. This week, I didn't even venture down that path. Instead, I bumped up the weight on the dumbbell rows by 5 kgs to 45 kgs and I added a rep to the last set with 225 kgs on the deadlift. I am really REALLY happy with this because 225 kgs is 98% of my 1RM and managing to make it into a double after doing all that volume work with the rows and deadlifts is just plain awesome.

One of my problems is that I am stuck at lifting 230-235 kgs for the deadlift. I have really plateaued and you can see that because despite all this workload that I am able to handle with weights THIS close to my max, my maximal strength is just not going up. So this whole progression scheme of doing deadlifts and rows as supersets was to overcome this plateau. In my video, I have commented on how I have managed to stretch Eric's progression over 8 workout cycles (80 days) and that I have probably made strength gains in all this but they haven't been realized as yet. My friends on Google Plus; John Miller and Derek Mortensen, have been really good supporters and they understand my frustration sometimes with being stuck at a certain strength level. So BIG shout-out to them!

Additionally, I want to mention that my appetite is coming back slowly. I am stressed about work so I have been swinging from extreme bouts of wanting to eat a lot to the very thought of eating food making me nauseous. I also believe that my body is struggling to hold on to my strength gains so I working on forcing myself to eat food. It is working though because my numbers aren't suffering.

Lastly, I want to say that even though I nailed a 232.5 kgs deadlift last week, I am taking 230 kgs as being my Relative Max. I am aware that a Relative Max is what weight you set as your heaviest single for that particular day however, to make things simple, I am using 230 kgs being my baseline. I have hit 232.5 kgs before (once even for a double) but these are the tiny crests on my strength wave. A weight that I can lift for a heavy single on any given day of the week is 230 kgs. So this is my clear, achieved, achievable, non-imaginary, non-calculated and heavy relative max on the deadlift.

The chart below will help you convert kilos to pounds and figure out what percentage of my 1 rep max my working weights were at.

Kilos LBS % of 1RM
210.0 463 91%
215.0 474 93%
217.5 480 95%
220.0 485 96%
222.5 491 97%
225.0 496 98%
227.5 501 99%
230.0 507 100%

Workout Video

Deadlift Workout

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

DL 210.0 x 3
DBR 45 x 10

DL 215.0 x 2
H2L #3 x 21

DL 217.5 x 2
UR #1 x 25

DL 220.0 x 2
DBR 45 x 10

DL 222.5 x 1
H2L #3 x 21

DL 225.0 x 2
UR #1 x 25

DBR 45 x 12
H2L #3 x 21
UR #1 x 25

Preacher Curls:
5 x 24 RP
7.5 x 16 RP
10 x 11 RP
12.5 x 4 RP

Counting Volume

Deadlifts = 12 reps (+0 bonus)
Back = 32 + 63 + 75 = 170 reps
Biceps = 55 reps

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