Band Resisted Deadlifts Double Looped QUAD Tension w/ VIDEO (25 Oct 2015)

Posted on 27 Oct 2015 16:05


I was supposed to do some heavy graduated deadlift struggle sets but I decided to switch things up and do some brutal band resisted deadlifts instead.

I was supposed to do Graduated Deadlift Struggle Sets but I decided to switch the plan last minute. I feel like I have exhausted the Struggle Sets for now and I need to back off that stuff for a bit. So I am going to focus on Band Resisted Deadlifts for a bit and whenever I get bored of these or I feel like I’m stretched on them I will switch back to the Struggle Sets. This is the second Deadlift workout of the week and I warmed up, acclimated and then did a bit of a struggle set with 150 kgs which is the clip you saw at the very beginning of this video. After that I did 4 sets with 137.5 kgs and 140 kgs doing triples and doubles on each. This is a sort of “base” week for me – that is why I didn’t push the envelope on this or go balls to the wall.

For those of you who are interested, these bands are APT’s #1 bands and they’re double looped with quad tension because all four strands of the bands fall over the barbell and add up the tension which kicks in even before I break the weight off the floor. Just to put things into perspective: my relative max is supposed to be in the 220s right now and I struggled with 140 kgs which is roughly 60% of my relative max. So yes, these pack a huge punch!


I like using bands for almost everything. In my experience, bands help to add muscle a hell of a lot faster than cables and pulleys – not that they are redundant or anything even close. It’s just that bands are underused and not given the importance they deserve. For deadlifts in particular they are absolutely kick ass. The way I have rigged this set-up the bands kick in even before the bar budges off the floor and then as I pull; the tension in the bands builds and the net weight I am pulling against goes up with every inch that I travel along the range of motion of the deadlift. I know I will be super-sore tomorrow.

Next, I took off the bands and did a few sets of regular deadlifts. I worked up to 205 kgs for a triple then 210 kgs for a double and I really wanted to pull 215 kgs but I decided to be conservative. I was beat even before I attempted this last set – band resisted deadlifts are really draining. So I decided to almost micro-load the bar with 2.5 kgs and I pulled 212.5 kgs at the end for a brutal double.

I am very happy with this workout.


Deadlift Workout

Band Resisted Deadlifts:
#1 Bands from APT Double Looped with Quad Tension
150 kgs | 331 lbs x struggle
137.5 kgs | 303 lbs x 3 reps
137.5 kgs | 303 lbs x 2 reps
140 kgs | 309 lbs x 2 reps
140 kgs | 309 lbs x 3 reps
Volume = 10 reps

Regular Deadlifts:
205 kgs | 452 lbs x 3 reps
210 kgs | 463 lbs x 2 reps
212.5 kgs | 468 lbs x 1 rep

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