Band Resisted Deadlifts, Deadlifts & Front Squats w/ VIDEO (5 Nov 2015)

Posted on 09 Nov 2015 22:43


I’ve done band resisted deadlifts, regular deadlifts, some arm work which I haven’t recorded and front squats at the end.

The way I set up my deadlifts for band work is that I have double looped the #1 bands from Alan Thomas’s site APT Pro Wrist Straps in such a way that the entire length of the bands – even though they are double looped are loaded onto the barbell. So there is four times the tension. After the band work I take the bands off and do some heavy-ish regular deadlifts. This is pretty much how every band resisted deadlift workout will go. Somewhere in those banded deadlifts is a struggle set or two wherein I lift the bar and can’t lock it out but I try to hang in that position and resist the whiplash pulling me back to earth. Haha!

Today’s workout was a bit of a surprise for me. Last workout I failed 150 kilos. I was a struggle set for me but today I expected it to be a struggle and I managed to get 3 reps on it – easily. This was a welcome surprise. I climbed my way up to 150 kgs to 167.5 conservatively and I finished the band work with 175 kilos being my struggle set. This is a really good benchmark for me. Regular deadlifts were pleasantly surprising as well because I managed to nail 215 kilos without any failed attempts. I think my strength is returning back to me and I can no longer cry victim of a viral infection.

The front squats at the end were plenty challenging. 100 kilos was difficult a few days ago but I absolutely crushed it today and even 115 kilos was a really easy single for me. I love the bruise marks these leave on my clavicle.

I am updating this log a bit late and I have suffered some health issues in the last couple of days. I have had a severe asthma attack and bronchospasms. I will update you guys more on this whenever I do my next deadlift workout but I want to say that I am really happy to have band resisted deadlifts in my arsenal because I am going to need them to get back my strength. The training effect they lend is unparallel to anything else.



Deadlift & Front Squat Workout

Band Resisted Deadlifts:
#1 Bands from APT Double Looped with Quad Tension
150.0 kgs | 331 lbs x 3
150.0 kgs | 331 lbs x 3
155.0 kgs | 342 lbs x 2
160.0 kgs | 353 lbs x 3
167.5 kgs | 369 lbs x 2
175.0 kgs | 386 lbs x struggle set
Volume = 13 reps

Regular Deadlifts:
205 kgs | 452 lbs x 3 reps
210 kgs | 463 lbs x 2 reps
215 kgs | 474 lbs x 2 reps

Front Squats:
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 3 reps
115 kgs | 254 lbs x 1 rep

Arm Work

Hammer Curls:
RP: Rest Paused
10 kgs x 15 RP
10 kgs x 15 RP
10 kgs x 15 RP
15 kgs x 10 RP

Band Pressdowns:
#2 x 10 controlled; #1 x 10 super slow focusing on the negative and the lockout

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