Squat 162,5 kgs x 1 x 2 & Bench Press 100 kgs x 3 x 3 w/ VIDEO (21 Dec 2015)

Posted on 22 Dec 2015 22:56

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Lots of heavy squatting and bench pressing.

I skipped my Sunday workout so on Monday night I decided to combine both workouts with zero compromise. Knowing that this was going to be a super long super difficult workout session, I decided to begin with the strength work and then move on to whatever I had to do for hypertrophy. Squats and Bench were both targeted for some heavy sets. I am very happy to say that I worked up to a max of 162,5 kgs on the back squat for two singles and I pressed 100 kgs on the bench press for 3 sets of 3 reps. It is hard to imagine that a few months ago when I decided to explore bench pressing I could not even press 100 kilos for a single – let alone multiple sets and reps! So my approach to the bench and squat is really working for me at the moment.

After these two lifts I began the hypertrophy work with supersets across the board. The first superset was for back with dumbbell rows, pull-ups and low to high band rows being the chosen exercises. After that, the second superset was for shoulders with unilateral overhead presses, pull-ups and barbell overhead presses. Lastly, I did arms by supersetting lying tricep extensions on the EZ bar and hammer curls. This definitely destroyed me. I don’t like to do a lot of rep work for shoulders because it creates a lot of lactic acid build-up and then after a few hours with the lactic acid draining away, my shoulders always feel a little off. So whenever I do high-ish reps on press work, I also make it a point to do some heavy lifting as well as some back work to keep the shoulder girdle happy.


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My current approach on the bench press is to train it twice in my 6 workout 10 day rotation. On one day I am doing Eric Troy's Single Double Triple Progression system and on the other I am going by feel to work up to a heavy single or double or triple or do some high end volume work in the 90%+ range. Eventually I will throw in band work and crazy bell pressing work on this day to amp up the intensity.

Video

Mega Workout with ME: Squats & Bench Press and Hypertrophy or RE: Back, Shoulders, Biceps & Triceps

Back Squats:
75 kgs | 165 lbs x 8
125 kgs | 275 lbs x 4

Grip Event: Fat Gripz & Rope Pull-ups

Grip Event: Rolling Thunder & Rope Pull-ups

Back Squats:
137,5 kgs | 303 lbs x 2
150,0 kgs | 331 lbs x 2
157,5 kgs | 347 lbs x 1
162,5 kgs | 358 lbs x 1
162,5 kgs | 358 lbs x 1
V = 7

Bench Press:
95 kgs | 209 lbs x 3
100 kgs | 220 lbs x 3
100 kgs | 220 lbs x 3
100 kgs | 220 lbs x 3
95 kgs | 209 lbs x 3
V = 15

Pull-ups: BW x 7 x 2

Superset 1:
DB Rows 30 kgs | 66 lbs x 12 x 3
Pull-ups BW x 5 x 3
Low to High Rows #2 x 8 x 3
Low to High Rows #1 x 8 x 3
V = 36 + 15 + 24 + 24 = 99

Superset 2:
Unilateral OHP
20 kgs | 44 lbs x 10
20 kgs | 44 lbs x 10
30 kgs | 66 lbs x 3
30 kgs | 66 lbs x 1
27,5 kgs | 60 lbs x 2 + 2 = 4 RP
Pull-ups BW x 3 x 5
Overhead Press 65 kgs | 143 lbs x 2 x 5
V = 28 + 15 + 10 = 53

Superset 3:
Lying Tricep Extensions 30 kgs | 66 lbs x 8 x 4
Hammer Curls 12.5 kgs | 27 lbs x 8 x 4
V = 32 + 32 = 64

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