Bench Press, Banded Deadlifts DL 232,5 kgs x 2 & Giant Sets for Rows w/ VIDEO (01 Jan 2016)

Posted on 02 Jan 2016 21:16

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Bench Press intensity day working with 100 kgs for triples followed by Band Resisted Deadlifts and Deadlifts with 232,5 kgs | 513 lbs x 2 reps, heavy Anderson Front Squats and introducing Giant Sets for Rows.

I hope you have all begun 2016 on a good note and I’d like to wish you all best lifts for the rest of the year. This video is a compilation of two workouts from this week. I was supposed to train 3 times but I ended up skipping my shoulders and arms day. Some of you might not want to watch the full video, in which case jump to 2:11 to see all the deadlifts and then 6:18 to see the giant set for rows.

The beginning of this workout features my bench press workout. It was an intensity day and I worked up to 3 triples with 100 kgs. I am feeling a lot of pressure in my biceps as I bring the bar down which tells me that I need to work on my set-up a lot more. I would never have imagined that I would bench 100 kgs for 3 x 3 and though this is a personal benchmark I am proud of, I am going to consolidate myself at this strength and really hone in my technique. I think when I lower the bar I am sort of bringing the bar up to my throat instead of down to my stomach. What I mean is, if you look at it from the side, I am either using too narrow a grip that is putting me on the spot – and this is entirely possible because I use a narrower grip that most people or I am not able to maintain the perpendicular angle of the forearm to the floor. This isn’t as big a problem with my other bench press where I am repping out 85 kgs and doing SDT Progression so perhaps I was just off on this day but nonetheless, focusing on technique is crucial. So moving forward, on my bench workout – which is this day, I am going to be doing some band resisted bench work.

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Band%20Resisted%20Deadlifts%20small.jpg

Speaking of bands, I did some heavy band resisted deadlifts. I haven’t progressed from last workout. I pulled a new max of 240 kgs earlier this week so I just wanted to maintain my strength on the band work this workout. I will add some reps next week. There was qualitative progression though. I managed to take 185 kgs up to somewhere around my knees before it failed and became a struggle set. I am really hoping that over the course of the next 3-4 weeks I can crack this and rip 185 to lockout. If that fails, I’ll have to play with shuffling the intensity and volume on the prior sets to see if this is causing a roadblock. But I have a feeling that once I get the bar to cross my knees I will struggle and pull it to lockout. And with the previous patterns in my training, once I get one rep then very very soon I will get two reps and so on. I managed to work up to a grueling 232,5 kgs or 513 lbs for a double on regular deadlifts. I am happy that I nailed this after all the volume work but I have to say that these two reps were super difficult. On the first rep the bar just leapt off the floor and the weight caught up to me mid-rep – which was a decent enough grinder. But then when I lowered the bar I let all my air out and lost core tightness as well as grip placement. So my set-up for rep two was off by quite a few points. Still, it came up and after a super slow grinder, I hit proper lockout with no hitching.

So I am debating on what to do for my next deadlift workout. This is the workout which has me doing deadlifts and rows as supersets. Last couple of workouts I have worked up to a relative max and then done the rows separately. I am thinking that I will hit a relative max again this workout and then do some volume work post that. I will avoid pulling this heavy for a few weeks to build on some of the volume at slightly lower intensities and then I will come back to this and see how it feels. I think the time has come to back off working so close to my max. It’s not like I will be working with submaximal weights though. I’ll just be moving from 100% of my relative max to 90-95% which is more sustainable. I pulled 217,5 kgs for a double after 232,5 and then I did a back-off set with 100 kgs for 8 reps. After this, I did 3 singles on Anderson front squats going for 125 kgs, 130 kgs and 130 kgs. Good stuff. 130 is my max on Andersons.

Because I skipped shoulders and arms, I was feeling guilty. So I decided to do a row medley at the end of the deadlift workout – yes, it was a super long and tiring workout especially since I did band work, then regular deadlifts, then front squats then rows and then grip event work and then lastly gripper training. I love workouts like these. Anyway, the giant set on rows was to squeeze in some volume work with different row variations. I originally wanted to do a Row Medley going from something heavy to something light, and perhaps I should make a separate video detailing this, but today I was gunning for some excitement and doing 3-4 sets of the same exercises didn’t sit well – mentally, I mean. So, to keep things fun, I arranged five different row variations and a pull-up: Deloaded barbell rows, high to low band rows, regular barbell rows, dumbbell rows with a twist, pull-ups and band facepulls. That is 6 sets done twice so 12 sets in total with a total volume of 126 reps. I used to be one of those guys trying to lift some heavy ass rows all the time but I’ve realized that for back growth, I need light weight, I need to feel the muscle and I need to play with TUT – time under tension. The heavy rows only help so much and most of that is faith based. High frequency, high volume and low weight help me get that muscle growth a lot better – and I still go heavy on the rows but I balance it all out.

Thanks for watching this video, everyone. Happy new year to you and best wishes for 2016!

Video

Bench Press Workout

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

Bench Press:
95 kgs | 209 lbs x 3 reps
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 2 reps
70 kgs | 154 lbs x 13 + 5 + 4 = 22 reps Rest Paused
V = 14 + 22 = 36 reps

Deadlift Workout

Band Resisted Deadlifts:
#1 Bands from APT Double Looped with Quad Tension
150 kgs | 331 lbs x 4
155 kgs | 342 lbs x 3
160 kgs | 353 lbs x 2
167.5 kgs | 369 lbs x 3
175 kgs | 386 lbs x 3
185 kgs | 407 lbs x struggle
Volume = 15 reps
Same as last week.

Regular Deadlifts:
222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 513 lbs x 2 reps
217,5 kgs | 480 lbs x 2 reps
100,0 kgs | 220 lbs x 8 reps Back Off Set

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

Giant Sets of ROWS

2 Giant Sets
Deloaded Barbell Rows 75 kgs | 165 lbs x 5 reps
High to Low Band Rows #2 x 20 reps
Regular Barbell Rows 75 kgs | 165 lbs x 8 reps
Dumbbell Rows with a pause on the 5th rep at the top for a 3 count 20 kgs | 44 lbs x 10 reps
Pull-ups BodyWeight x 5 reps
Band Facepulls #1 x 15 reps
V = 63 + 63 = 126 reps

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