Band Resisted Deadlifts & Anderson Front Squats w/ VIDEO (26 Nov 2015)

Posted on 27 Nov 2015 21:31

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This is my second deadlift workout of the week and I did some band resisted deadlifts followed by regular deadlifts and Anderson front squats at the end.

The bands I am using are from APT Pro Wrist Straps and they’ve been double looped with all 4 straps being over the bar therefore providing four times the tension. I dropped the volume on the band work from 14 reps to 11 just to leave room for progress. I did bump up the intensity and overall training workload. There is room for loads of improvement so I am happy. Next week I will work on adding a rep or two on one of the sets. After the band resisted deadlifts I did some regular deadlifts working up to 215 kilos for a double. Last week this double was a bit shaky and I had difficulty controlling the rep. But today it felt very good. As I always do on my second DL workout; I switched my grip. See, normally I use an augmented grip with left under right over but to maintain strength symmetry, I switch this grip on the second deadlift workout. This is why you will see the barbell swinging a bit on some of the reps. I have shoulder problems and I don’t think my shoulders are properly aligned – and this causes that swing. So anyway, I threw in a burn-out set with 185 kilos at the end. I did 6 reps today which is 1 more than last week. I didn’t want to push this set too much. I have LOADS of reps left in the tank. In other related news, my buddy Asees who hasn’t trained in 2 months just walked up to 185 kilos which used to be his max and with zero warm-up managed to do 2 reps which were slow but controlled. Props to him for pulling that off!

The Anderson front squats at the end were not very challenging. I could have done more reps but I’ve been training 3 days straight with 2 of those workouts being heavy deadlift days and I have done some variation of the squat on each of those 3 workouts so I didn’t want to push myself too much. I am not done with this week’s workouts though – I have one more workout to pull off tomorrow.

Band%20Resisted%20Deadlifts%20small.jpg
Band%20Resisted%20Deadlifts%20small.jpg

I made a blog post about this, but I want to mention this out here as well. Tony Bonvechio posted his Technique Tuesday video and discussed the deadlift set-up. He put two different approaches against each other: the top-down approach to setting up versus the bottom up approach. I’ve written a bit about these different techniques and I think y’all should give this article a read. I have linked it in the description below.

Thanks for your love and support. I hope y’all are all having a fun thanksgiving.

Video

Deadlift & Front Squat Workout

Band Resisted Deadlifts:
#1 Bands from APT Double Looped with Quad Tension
150.0 kgs | 331 lbs x 3 reps
155.0 kgs | 342 lbs x 2 reps
160.0 kgs | 353 lbs x 2 reps
167.5 kgs | 369 lbs x 3 reps
175.0 kgs | 386 lbs x 1 rep
185.0 kgs | 407 lbs x struggle set
Volume = 11 reps

Regular Deadlifts:
205 kgs | 452 lbs x 3 reps
215 kgs | 474 lbs x 2 reps
185 kgs | 407 lbs x 6 reps

Anderson Front Squats:
115 kgs | 254 lbs x 1 rep
115 kgs | 254 lbs x 1 rep

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