225 kgs for reps Deadlifts supersetted with Rows w/ VIDEO (13 Sept 2015)

Posted on 14 Sep 2015 02:17

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I worked up to reps with 225 kgs on the deadlift today and managed to bump up the volume on the row variations as well.

I want to update you on three specific topics today:

  • Bodyweight and Food Habits
  • Goals
  • Deadlifts and Row superset progression

Bodyweight and Food Habits

Yesterday, I weighed myself after almost 8 months. I clocked in at 90 kgs on the dot. So it is safe to say that I am just a little bit under 90 kgs i.e. 198 lbs. I am neither happy nor disappointed with this. I have tried to add muscle mass to my frame for the past 8 months and I've done a good job but my weight has remained the same. I think I have ended up doing a sort of recomp without intending to. My diet has also been the same over the past 8 months and I am happy with the results of my "bodybuilding" endeavors.

My appetite has been quite horrible recently. I have swung from one extreme of literally craving sugary deserts to the other extreme of also literally craving beef, pork and chicken! I have indulged in my cravings to the fullest - I haven't tried to suppress these cravings in the least bit. If it is 3 am and I want to eat icecream, I get to it. If it is 3 am and I am super hungry for tandoori chicken: I dive into it. So in all calorie intake has been good and in the grand scheme of things this just events out nicely.

Goals

I am shifting my goals from stacking on muscle to my frame to training the deadlift and bench press specifically for maximal strength. The deadlift has always been a steadfast goal and there's been no wavering on that so the only news in this is that:
(a) I am not going to be focusing as much on adding mass to my body and
(b) I am going to train the bench press in addition to the deadlift for maximal strength

I have a couple of concerns regarding the bench press that I have spoken about to Eric Troy:

  1. I suffer from genetically loose shoulder joints that are prone to painful dislocations. Thanks to Eric, I have managed to keep these dislocations to a minimum but the bench press is painful for me in certain points along it's range of motion. At one time this used to be unbearable but now that I have managed to stack on some muscle to my triceps, chest, etc I find that I am able to handle the movement better. So the first concern is finding a balance between training for maximal strength performance and still retaining the integrity and stability of the joint that I have managed to build.
  2. I used to be a really skinny fat kid pulling 500+ pounds on the deadlift. Because of my lower back injuries I can no longer return to that. I cannot - absolutely cannot afford to lose muscle mass in my back. I have spent a lot of time, energy and effort in creating hypertrophy in my back to keep my injuries at bay - to act as support and stability for the heavy weights.

So after speaking to Eric, and these talks are still going on, I have a clear cut path laid out for me. For the bench press: I will be training it indirectly. I will be doing a lot of weighted dips, overhead presses, dumbbell work and incline presses for "volume" and I will stick to the bench press for the heavy lifting. For my back training: nothing changes. There is never going to be a point in my life when I will feel that I have "too big" a back so my concern for growing my back has no end limit. So nothing changes in my training. More volume, more rows, lots of band work, etc. Ofcourse, if I miss a particular lift in the future that won't be the fault of my back being too small or whatever either.

Deadlifts and Row superset progression

I have been contemplating how to inch forward on this progression scheme. So far this is working brilliantly for me. I have never been this strong on the deadlift in terms of working weight and workload - especially when you factor in the superset aspect of this. What I will be doing in the future is: either increasing the weight or volume on the deadlifts while maintaining the weight and volume on the row variations or vice versa. So for some workouts you will find that my deadlift numbers are identical but you will also find my rows progressing. Or it will be the other way around. But you guys get the picture: one of the two will improve each week little by little. I am hoping that over time I am able to hit 6 doubles with 225 kgs!

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 11

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 11

DL 222.5 x 1
H2L #3 x 21

DL 225.0 x 2
UR #1 x 25

DL 225.0 x 1

DBR 45 x 13
H2L #3 x 21
UR #1 x 25

Hammer Curls:
10.0 x 17
10.0 x 16
12.5 x 13
12.5 x 12
15.0 x 7

Counting Volume

Deadlifts = 12 reps (+1 bonus)
Back = 35 + 63 + 75 = 173 reps
Biceps = 65 reps

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