Deadlift 240 kgs Benchmark Yuvraj 250 kgs, Bench Press & Anderson Front Squats w/ VIDEO (27 Dec 2015)

Posted on 28 Dec 2015 21:19

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I pulled 240 kgs, Yuvraj pulled 250 kgs and I also have some bench press volume work and heavy Anderson front squats.

I was supposed to do my deadlifts on Thursday and just after all my warm-ups something came up and I took a 45 minute break. So I decided to cancel that workout plus I was feeling a little off with my technique so I didn’t resist the opportunity to postpone this workout. Then, on Friday I was pressed for time and I absolutely had to see Star Wars: The Force Awakens, so I did my Bench Press workout instead. That is why you are seeing these press videos before deadlifts. For bench, I progressed on Eric’s Single Double Triple Progression plan by adding reps to 85 kgs and bumping up the weight from 87.5 kgs to 90 kgs. Things are coming along nicely and I am trying to get 3 sets of 8 reps with 85 kgs in the near future. After bench work I did some Spoto Presses with 67.5 kgs to help with the bottom of the movement: getting that explosive push off the chest. It also helps me learn to control the weight. I am doing these a little differently that Eric Spoto. He performs the movement by bringing the bar down to an inch or so off his chest, pausing and then pressing it up. I bring the bar down to my chest, touch my chest, push it off but then I stop the bar at an inch or so off my chest, I pause and then I press it to lockout. I like it my way. Maybe we can call these Matt Presses or Ash Presses haha! Anyway, after some sets of bodyweight dips I did a few heavy Anderson front squats.

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

Now deadlift day is noteworthy. Last heavy workout I warmed up to 222.5 kgs and 230 kgs for doubles. But I know I have 232.5 in me I just get nervous. So today, on account of not training alone and being left to my imaginations, I set up for 232.5 and nailed it. Then, taking inspiration from my brosky Yuvraj, I pulled 240 kgs. That is a one point something kilo personal record for me. This is what happens when you are your genetic ceiling: every ounce is a crawl and I am happy to embrace this! I am appreciative of my blessings and very thankful to be at this level. I want to also congratulate Yuvraj for pulling 250 kilos. He began this year at 227.5 kilos and a bad attitude and over the course of this year he has hurt himself, recovered, matured, trained super hard and has blown past his old record and just nailed 250 kilos. I am very proud to be training someone who is much stronger than me. I want to mention something that no doubt you will observe. After my 240 kilo set, Yuvraj comes up to me and gives me a huge hug – I look like a tiny kid in front of him. Yuvraj is 6’1 at 114 kilos and I am 5’7 at 87 kilos. So that’s why I look like a kid – even though I am not that small! 240 kilos was good. I tried to pull it the first time and it stuck to the floor. Then I took a deep break and I pulled again and it broke off the floor by a few inches but I hadn’t expected it to budge so my form was all wrong and I dropped it. Then I took a break and rested for 6 minutes and then I came back and pulled and after one fumble I knew that I needed. So I braced, activated my lats and took the slack out of the bar and just pulled the bar to my hips with everything I had. It was a grinder but then again: all my first reps are grinders. I am really happy to be using this as a new benchmark for my absolute max. For my relative max, I think it is safe to predict and achieve 232.5 kilos week in and week out.

Sunday was dedicated to weighted pull-ups and weighted dips. Thank you for watching this video. I want to wish everyone a Merry Christmas. I hope you are well and happy and have a great new year’s celebration!

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


Bench Press Workout

Bench Press:
SDT Progression
DP = R + W
85 kgs | 187 lbs x 7 reps
85 kgs | 187 lbs x 6 reps
85 kgs | 187 lbs x 5 reps
90 kgs | 198 lbs x 3 reps
90 kgs | 198 lbs x 2 reps
V = 23 reps

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

DB Rows:
20 kgs | 44 lbs x 15 reps
20 kgs | 44 lbs x 15 reps
20 kgs | 44 lbs x 20 reps

Dips:
BW x 12 reps
BW x 10 reps
BW x 10 reps

Anderson Front Squats:
115 kgs | 253 lbs x 2 reps
120 kgs | 264 lbs x 2 reps
130 kgs | 286 lbs x 1 rep


Deadlift Workout

Deadlifts:
222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 507 lbs x 2 reps
240,0 kgs | 528 lbs x 1 rep
215,0 kgs | 474 lbs x 2 reps
215,0 kgs | 474 lbs x 2 reps
215,0 kgs | 474 lbs x 2 reps

Anderson Front Squats:
125 kgs | 275 lbs x 1 rep x 3 sets


Weighted Workout

Weighted Dips:
+20 kgs | +44 lbs x 4 reps x 3 sets
+20 kgs | +44 lbs x 5 reps
BW x 17 reps
V = 17 + 17 = 34 reps

Weighted Pull-ups:
+20 kgs | +44 lbs x 4 reps
+25 kgs | +55 lbs x 2 reps
+20 kgs | +44 lbs x 3 reps
+20 kgs | +44 lbs x 2 reps
BW x 8 reps
V = 11 + 8 = 19 reps

DB Rows:
20 kgs | 44 lbs x 12 reps x 2 sets

Anderson Front Squats:
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 1 rep
130 kgs | 286 lbs x 1 rep

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