Reclaiming Deadlifts 230 kgs x 2 & Bench Press 90 kgs x 2 paused w/ VIDEO (14 Dec 2015)

Posted on 16 Dec 2015 14:05

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I decided to work up to my max of 230 kgs x 2 reps on deadlifts because I wanted to know where I stand with this exercise – whether I am stronger or weaker than before.

I decided to do something different with my deadlift workout this week. Instead of my usual deadlift and row supersets, I decided to push the envelope and see where my strength is at right now. I’ve been using a relative max of 230 kgs as a benchmark and I haven’t hit this weight in a couple of months so I decided to work up to 230 kgs and test it out. I am very happy that I nailed it for a solid double. Both reps were super grinders but I am confident I can do this frequently enough. I don’t like using predicted maxes or fake maxes as I call them. What I can actually do right now is where my max is at and right now it is back to being at 230 kgs even though it is a double. For the squats: this is the week for back squats so I will be doing back squats with each workout and just to be conservative I began with 125 kgs for two doubles.

One of the mental cues I use when attempting a big lift is positive imagery. Something as small as self doubt or the thought of failure can severely mess me up while attempting a maximal end weight. I can’t have that fear or doubt looming in the forefront of my thoughts. I have learned, over the years, to force myself to channel determination and aggression – I anticipate the rep to be difficult and I imagine struggling to finish it and I focus on working towards that successful completion. This helps me a lot.

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

I plan on taking 230 kgs on deadlifts again next week just so that I can use this as an opportunity to build on the volume subsequent to this big set by doing doubles with 215 kgs and supersetting those with the row variations. In this workout, today, I worked up to 230 then did a single with 215 just to feel good about the volume at 90% and more of my max and then I did the row variations I was supposed to do with Deloaded barbell rows, dumbbell rows and high to low band rows. You know, as a side note, I want to mention that I used to look at band work as being mundane and mediocre but I have gotten the best growth of my life using bands instead of cables. I think if I had the opportunity to use both types of equipment it would be best, but I am making do with what I have at the moment and I have finally figured out how to use the bands to get the most out of them. I have found that good old time under tension – TUT as it was called and heavily debated about in the old online forum days of 2004-2010, is a big influencer of growth with the bands. You just need to take your time with each rep and hold the contraction for a couple of seconds for that pump and growth. If you stick with it, then over time the pump turns to lasting growth.

The next day, Tuesday, I did my bench press workout. I am on Eric Troy’s Single Double Triple Progression for it and I managed to add reps to the 85 kgs set as well as to the 90 kgs paused set. I love climbing up to my max qualitatively like this. I am finally able to control the bar with 90 kgs and to think a few months ago I could’ve even press 65 kgs! I also managed to push the envelope a bit on the back squats. I worked up to 135 kilos for a double and then bumped the load to 140 and then 145. This is the heaviest I have gone on back squats in the last 5-6 months I think.

Using a relative max of 230 kgs, this table will help figure out what percentage of my max I am using for 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%

Video


Deadlift Workout

Deadlifts:
222.5 kgs | 491 lbs x 2 reps
230.0 kgs | 507 lbs x 2 reps
215.0 kgs | 474 lbs x 1 rep

3 Row Supersets:
BB Deloaded Rows 65 kgs | 143 lbs x 7 reps
DB Rows 40 kgs | 88 lbs x 10 reps
High to Low Band Rows #2 x 20 reps

Back Squats:
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 2 reps


Bench Press Workout

Bench Press:
Eric Troy's SDT Progression
SP = R
Single Progression via Reps
85 kgs | 187 lbs x 6 reps
85 kgs | 187 lbs x 6 reps
85 kgs | 187 lbs x 5 reps
87.5 kgs | 193 lbs x 3 reps
90 kgs | 198 lbs x 2 reps paused

Spoto Press:
65 kgs | 143 lbs x 7 reps x 3 sets

DB Rows:
20 kgs | 44 lbs x 15 reps + 15 reps + 20 reps = 50 reps

Dips:
BW x 11 reps + 10 reps + 10 reps = 31 reps

Squats:
135 kgs | 298 lbs x 2 reps
140 kgs | 309 lbs x 2 reps
145 kgs | 320 lbs x 2 reps

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