Thanksgiving Deadlifts & Front Squats w/ VIDEO (24 Nov 2015)

Posted on 25 Nov 2015 11:59

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Deadlifts & Rows done as supersets and then Front Squats at the end to complete the workout. This is Thanksgiving week and I got a whole bunch of pending workouts all lined up.

I’ve taken a short break of 4 days and returned to the gym. Going into this workout I was feeling very unmotivated and lethargic and I thought this feeling would leave me and I’d get my head in the game once the warm-up sets were underway but that did not happen. Infact, during the initial heavy sets I was feeling pretty much the same but once I got to the heavy doubles at the end there was a change and I really got into it. I managed to add 2.5 kilos to the last set of deadlifts compared to the last workout and I’m very happy with the progress.

I want to mention that I’ve lost a lot of weight very rapidly. I don’t want to get into the whys of this because most of you who follow me on youtube or instagram or read my log over at the Lift BIG Now website will know this but I am down from 93-94 kilos to 86-87 kilos and I’m not very happy about it. I don’t like being this small however my strength hasn’t deteriorated majorly so I am willing to roll with the weight loss. I know somebody is going to ask whether or not I plan on getting back to the 90s and I want to say that my eating habits haven’t changed so slowly and steadily I will get where my body needs me to be. Since I care much more about performance, I want to say that as long as my performance keeps improving I don’t mind a slow increase in bodyweight.

As for this workout in particular, beyond the 2.5 kgs increment on deadlifts everything else is the same. Next week I want to repeat this exact workout with no changes other than adding a bit of volume on the rows. I also want to drop the tension on the band rows from the #3 band to the #2 band because I want that slow squeeze at the bottom of each rep.

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

I may also drop the weight on the dumbbell rows but I’m not too inclined to do that right now. The last set with 217.5 kilos was a REAL grinder and I am very proud to have nailed it. I have been listing 230 kilos as my relative max in all the previous videos but I think it would be dishonest for me to take that as my training max going forward. The truth is that I do not know what my max is at the moment. I know I got 217.5 kgs for 2 reps today and I feel that if I was to do an actual max out workout I will be able to work up to 222.5 or 225 kilos for a single or double at the end. But to be safe I am choosing 220 kilos to be my max knowing that I will be hitting that a couple of weeks down the line. Maybe once I cross 220 for reps to something heavier I will choose 230 as a relative max. But for now, I’m going to be conservative and honest and choose a weight that is mine not projected or anything silly like that.

I skipped two training days so I am playing catch-up at the moment. I will be training consecutively for the next 3 days to make up for lost time and to still manage to stick to my overall schedule.

Thanks for watching this video. I hope y’all are having a good week and eating a lot of tasty food. It’s thanksgiving in the States right now and I miss my college days and my best friends from Texas! Happy thanksgiving to everyone!

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:
115 kgs x 1
115 kgs x 1
105 kgs x 2

Counting Volume

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

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