Anderson Squats, Weighted Dips & Rows w/ VIDEO (30 Nov 2015)

Posted on 02 Dec 2015 12:54


I had to merge Squat day with Upper Body day as well Grip Event training.

I realize that I have been posting training updates only pertaining to Deadlifts and it’s getting a bit monotonous for some of you who follow my training. I want to give you a brief overview of my training. I follow a 10 day rotation and I have 6 workouts in that time frame. 2 of these workouts are dedicated to the deadlift. So, instead of just giving you updates on deadlifts I will post 3 videos per rotation and combine 2 workouts per video. If you want you can always check out my instagram account @liftbignow to see shorter clips which are updated more frequently.

I want to focus on the deadlift and the bench press. I have been a deadlift-only guy for a very long time but after 11 years of neglecting the bench press I have returned to it this year and I plan on exploiting it to the max. This workout, however, is my squat day. I think in the future I will no longer have a full day dedicated to the squat. See, I do one variation of the squat at the end of each and every workout. So to have a whole day set aside to just do squats seems overkill. I rotate through front squats, back squats, Anderson front squats and Anderson back squats. I arbitrarily choose any one, at the end of each workout, and I perform 2-3 sets of 1-5 reps with medium intensity – and sometimes I throw in a widowmaker going anywhere from 15 reps to 30 reps. You guys get the point: there is enough squat work being done so this workout will mostly get scrapped in the near future.


Today’s workout is actually a massive session because I was forced to combine two workouts into one. I missed the workout prior to this due to outside commitments and I didn’t want to push back any of the other workouts or off-days so I decided to combine two sessions and make this a huge session. The basic overview is that I did some heavy Anderson Squats, then I did a couple of sets of Front Squats, moved on to Weighted Dips with 20 kilos added to me. Then I supersetted some Overhead Presses and Dumbbell Rows. Next, I did some Grip Event work using the Rolling Thunder after which I did Rope Pull-ups. Lastly, I did a superset of Deloaded Barbell Rows and Pull-ups. Good times!


Squats & Upper Body

Anderson Squats:
Off 10th Pins
135 kgs | 298 lbs x 3
150 kgs | 331 lbs x 2
140 kgs | 309 lbs x 3
140 kgs | 309 lbs x 3
145 kgs | 320 lbs x 2
Volume = 13 reps

Front Squats:
65 kgs | 143 lbs x 8
105 kgs | 231 lbs x 3

Weighted Dips:
+20 kgs | 44 lbs x 4, 4, 4, 3 = 15
BW x 15
Volume = 15 + 15 = 30 reps

Overhead Press: 55 kgs | 121 lbs x 6, 6, 8 = 20 reps
Dumbbell Rows: 20 kgs | 44 lbs x 15, 15, 20 = 50 reps

Deloaded Barbell Rows: 75 kgs | 165 lbs x 5 x 3 = 15 reps
Pull-ups: BW x 5 x 3 = 15 reps

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