Deadlifts 217,5 x 2 & Bench Press 90 Paused w/ VIDEO (6 Dec 2015)

Posted on 07 Dec 2015 14:26

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This weekend was all about pulling some heavy iron off the floor or pushing it off my chest. Deadlifts and Bench Press workouts summarized.

This video has a compilation of my deadlift and bench press workouts. I have made some minor modifications to my training template. I have dropped my squat day because I am doing squats at the end of every workout. I’ve been following an arbitrary rotation of squat variations per workout. I am cycling through front squats, back squats, Anderson front squats and Anderson back squats. But I am going to hold on to one variation for the full 10 day rotation I follow. That means for 6 workouts I will stick to one variation and then rotate it out once the new cycle begins.

In place of the squat day I have thrown in an upper body day because I need to pack on some muscle if I intend to push my bench press to the max. I can’t train it like I trained my deadlift – the difficulties, nuances and overall experience is vastly different.

But more on that later, right now let’s talk about today’s deadlift workout. I have repeated the exact workout from last week as far as the deadlift component of this workout goes. I have increased a rep on the barbell rows and dropped the load on dumbbell rows from 45 kgs to 40 kgs. I have also dropped the band tension from APT’s #3 bands to the #2 bands. I have scaled down a bit to get the most out of these exercises for my back. As for deadlifts, they felt really good today. Let me back up – my allergies are acting up like hell right now. So when I walked into this workout, I was expecting it to be super tough. And initially it was difficult and I was feeling terribly lethargic. But as the heavy sets rolled on I was in the zone. I focused on pulling the bar off the floor and powering through the movement and I had no failed attempts or even any difficult grinders. I am so used to expecting the bar to slow down or get stuck that I give in to this self-fulfilling prophecy. The only time I got frustrated was with the set of 185 kilos at the end. I expected 9-10 reps but my hands were hurting holding the bar so I called it quits at 4. I should have used straps instead of being proud. Oh well..we live and learn.

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

The chart at the end of this part of the video will show you a neat summary of this week’s deadlift session. I want to mention that for this rotation I will be doing the front squat and today I worked up to a total volume of 4 reps on them with 115 kilos. My strength is returning to me slowly and steadily. This table below is to help gauge the weights I am using a percentage of my relative max specific to the deadlift:

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%

I took a day off after deadlifts and I did my main bench press workout on Sunday night. You will see at the end of the video I have set up everything for band resisted deadlifts for Monday. Bench press day was a good workout. I did grip event training with the rolling thunder. After that I did some heavy front squats. I did 125 kgs or 275 lbs after eons, I think. It felt good. The bar is rolling off my shoulders though so I need to work on that. Prior to the 125 kilo set I put in a few singles and doubles with 105 and 115 kilos. I didn’t push the volume too hard because I got deadlifts the next day. Bench press felt great. I bought this book by Josh Bryant called The Science of the Bench Press and while I haven’t finished reading it, it has some good pointers for controlling the bar. As you can see, I nailed it with that 90 kilo paused bench at the end after all that volume work. My max on bench press is 100 kilos so this is some good volume development for me. I got some Spoto presses and dips after which I called it a day.

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 7

DL 207.5 x 3
DBR 40 x 10

DL 210.0 x 3
H2L #2 x 20

DL 212.5 x 2
BBR 65 x 7

DL 215.0 x 2
DBR 40 x 10

DL 217.5 x 2
H2L #2 x 20

BBR 65 x 7
DBR 40 x 10
H2L #2 x 20

Front Squats:
115 kgs | 254 lbs x 1
115 kgs | 254 lbs x 2
115 kgs | 254 lbs x 1

Counting Volume

Deadlifts = 15 reps (+0 bonus)
Back = 21 + 30 + 60 = 121 reps
Squats = 4 reps

Bench Press Workout

Front Squats:
105 kgs | 231 lbs x 1 + 1
105 kgs | 231 lbs x 2
115 kgs | 254 lbs x 2
125 kgs | 275 lbs x 1

DB Rows:
20 kgs | 44 lbs x 15
20 kgs | 44 lbs x 15
20 kgs | 44 lbs x 15 + 5

Bench Press:
Eric Troy's SDT Progression
85 kgs | 187 lbs x 6
85 kgs | 187 lbs x 5
85 kgs | 187 lbs x 5
87.5 kgs | 193 lbs x 3
90 kgs | 198 lbs x 1 paused

Spoto Press:
65 kgs | 143 lbs x 6 x 3

Dips:
BW x 10 x 3

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