Deadlifts, Rows & Front Squats w/ VIDEO (1 Nov 2015)

Posted on 04 Nov 2015 15:45

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This is last night's brutal deadlift workout with some heavy pulls, volume work on rows and a touch of front squats at the end.

The way this workout is structured is that I warm-up and acclimate up to my first work set of 205 kilos. Last week I began with 202.5 kilos but I’ve bumped it up for this workout. Next week I’ll do a similar increase and begin with 207.5 kilos. So anyway, I superset each set of deadlifts with a row variation. The three row variations I have chosen are deloaded barbell rows, one arm dumbbell rows and high to low band rows. I have a little chart that I’ve placed at the end of this video to better illustrate this and the way this all comes together is that I’ll do deadlifts, then immediately superset that with barbell rows. This is the first superset. Then I’ll weight to the deadlifts, do some deadlifts but superset this with dumbbell rows. Then superset the 3rd set of deadlifts with high to low band rows. Then I’ll repeat this whole rotation. I want to mention that these weights I am using for deadlifts aren’t light for me. This is the third deadlift workout after I had that horrible viral infection so my strength is still lagging behind but I did manage to work up to 217.5 kgs for a double at the end and that is 95% of my relative max of 230 kgs. I’m really happy about that. Everything is improving slowly and steadily.

Deadlift%20Day%20-%20Small.jpg
Deadlift%20Day%20-%20Small.jpg

If you watch the last set of deadlifts you will notice the first rep with 217.5 kgs was super difficult and it was a true grinder for me. But then the second rep pretty much flew off the floor, in comparison. So it is safe to say that the old ashim is coming back haha! It’s like with the first rep my body goes into shock with the weight and then the confidence takes over and I absolutely nail the second rep.

Last week I failed every attempt before I got it. So out of these 6 work sets of deadlifts, I failed attempting the lift in 5 of those sets. This workout, there wasn’t a single failure. So that means that my strength isn’t riding some silly wave. It’s becoming constant and I am closer now to setting a baseline of 230 kilos than I was before. This is all positive news.

I threw in a couple of sets of Front Squats at the end to check out a theory I am running with. I have genetically loose joints. My shoulders are prone to severely painful dislocations. But, I think this stretches to my hips as well. Last deadlift workout I felt like my hips weren’t stable. Subsequently I had a heavy squat day and today I was on fire! So I want to see if I do a couple of light-ish sets of a squat variation at the end of each workout if it will help me or not.

The chart below is to help gauge the weights I am using a percentage of my relative max:

Kilos LBS % of 1RM
200.0 441 87%
202.5 446 88%
205.0 452 89%
207.5 457 90%
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%

Video

Deadlift Workout

DL: Deadlifts
BBR: Deloaded Barbell Rows
DBR: Dumbbell Rows
H2L: High to Low Rows
RP: Rest-Pause
[in KGS]

DL 205.0 x 3
BBR 65 x 6

DL 207.5 x 3
DBR 45 x 10

DL 210.0 x 3
H2L #3 x 20

DL 212.5 x 2
BBR 65 x 6

DL 215.0 x 2
DBR 45 x 10

DL 217.5 x 2
H2L #3 x 20

BBR 65 x 6
DBR 45 x 10
H2L #3 x 20

Front Squats:
100 kgs x 2 x 2

Counting Volume

Deadlifts = 15 reps (+0 bonus)
Back = 18 + 30 + 60 = 118 reps
Squats = 4 reps

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