Bench, Bands, Weighted Stuff and Deadlifts 232,5 kgs x 2 w/ VIDEO (08 Jan 2016)

Posted on 08 Jan 2016 21:45


Volume work on bench press, speed bench press against bands, weighted pull-ups and dips and lastly: volume work on deadlifts working up to a relative max of 232,5 kgs for a double.

Bench Press day began with Single Double Triple or SDT Progression on the bench press. I managed to add reps and weight to last week’s numbers so that makes it double progression. I was also able to knock out all paused reps with 90 kgs and 92,5 kgs for 3 and 2 reps respectively – but they were dead stop paused at the bottom which is the best news.

After this, I moved on to Speed Bench Press against the #1 bands with 60% of my max taking 65 kilos and cranking out 8 sets of 3 reps. I was able to do a pause on many of those reps and I was able to keep it cool and controlled. After speed bench I did a new movement of JM Presses which hit my triceps and caused hell haha! And then, I did some Anderson Back Squats to the 9th Pin and I worked up to 160 kgs for a heavy single which I am really happy with. I finished off the workout with back exercises done superset style. I did Deloaded barbell rows and high to low band rows to total 50 reps adding them.


I think it is great when lifters come together to discuss training and various strategies and techniques to perform better. Putting aside all politics in the strength world, no pushing certain programs or products or anything of the sort: just talking ACTUAL training. I love talking about strength training ideas and I wanted to bounce some off a couple of fellow lifters who took the time to toss them back at me and give me more ideas - we all have something to learn from each other, as Brian Rauchwarter said. Derek Mortensen and Brian helped me figure out how to piece my ideas together. As a testament to what Brian said, none of us train the same, we all have different goals, heck we aren't even at the same strength levels and I am at my strength ceiling on certain lifts with no wiggle-room so to speak… We are awkwardly placed: some more advanced in some aspects than others and others so strong that very few people on earth will ever reach yet, we talk about actual ideas that we then put into practice.

Just to give y'all a perspective: on a 10 day rotation I have 6 training sessions with deadlifts on 2 of them and squats everyday wherein I cycle front, back, Anderson front and Anderson back every rotation keeping each one for a full rotation. I have weighted dips and shoulders on 1 day which leaves 2 days for actual Bench work. Whatever I have been doing for bench so far has run it's course and a change is needed. So…

Day 1: Bench Press using Eric Troy's SDT Progression which constitutes as "volume" work, band resisted bench for speed @ 60-70% and JM presses at the end for triceps.

Day 2: Band resisted bench press going heavy just like I do on deadlifts and then switching to regular bench for heavy singles, doubles or triples and then finishing the workout with either JM presses or tricep extensions.

Weighted Day started with grip event work on the rolling thunder, rope pull-ups and some forearm hypertrophy work. This is funny but sometimes you need hypertrophy to add on some strength. So, to be practical, I have sort of hit a standstill as far as grip strength goes. Adding in this hypertrophy work is going to get some growth going. Then when I shift back to strength work I will lose some of the hypertrophy but whatever is left is going to help add strength and that way I will be maximizing the efficiency of the muscle I have – from a strength perspective. I was able to add a rep to the weighted dips and to regular bodyweight pull-ups so there was definitely some progression. I finished the workout with Anderson back squats for a triple and a double.

Last training day captured in this video features my heavy volume deadlift workout. I worked up to 222,5 kgs and 232,5 kgs for a double. Then I dropped the weight down to 215 kilos and did 3 supersets of deadlifts with 215 kilos and barbell rows. I had to cut the workout short and continue it the next day. I finished the remainder of the workout with dumbbell rows, high to low band rows and Anderson back squats in which I hit new rep pr’s with 140 for 4 and 150 for 3. I have been banging out heavy weights with 232,5 kgs for a few weeks now so I am going to back off the intensity for a bit and just work on building more and more volume in the 210 to 225 kgs range. I want to bang out rep after rep after rep and build my work capacity up so that I can own 240 kilos sometime down the line. I don’t own that weight just yet – it is my absolute max but it is not my relative max. My relative max is 232,5 kgs which I do also do for a double because I am strange like that.

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%


Bench Press Workout

Bench Press:
SDT Progression
DP = R + W
85 kgs | 187 lbs x 8 reps
85 kgs | 187 lbs x 6 reps
85 kgs | 187 lbs x 5 reps
90 kgs | 198 lbs x 3 reps
92,5 kgs | 204 lbs x 2 reps
V = 24 reps

#1 Speed Band Bench Press:
65 kgs | 143 lbs x 3 reps x 8 sets @ 60%

JM Press:
35 kgs | 77 lbs x 8 reps x 3 sets

Anderson Back Squats @ 9th Pin:
130 kgs | 286 lbs x 3 reps
140 kgs | 309 lbs x 3 reps
150 kgs | 331 lbs x 2 reps
160 kgs | 353 lbs x 1 rep

Deloaded BB Rows: 75 kgs | 165 lbs x 7 reps x 2 sets
High to Low Band Rows: #2 x 18 x 2

Weighted Workout

Grip Event:
Rolling Thunder Intensity
Rope Pull-ups

Weighted Dips:
+20 kgs | +44 lbs x 4 reps x 3 sets
+20 kgs | +44 lbs x 6 reps
BW x 17 reps
V = 18 + 17 = 35 reps

Weighted Pull-ups:
+25 kgs | +55 lbs x 2 reps
+20 kgs | +44 lbs x 4, 3, 2 reps
BW x 9 reps
V = 11 + 9 = 20 reps

Anderson Back Squats @ 9th Pin:
140 kgs | 309 lbs x 3 reps
150 kgs | 331 lbs x 2 reps

Deadlift Workout

222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 507 lbs x 2 reps
215,0 kgs | 474 lbs x 2 reps
215,0 kgs | 474 lbs x 2 reps
215,0 kgs | 474 lbs x 3 reps

BB Rows: 65 kgs | 143 lbs x 7 reps x 3 sets

Additional Workout

Anderson Back Squats @ 9th Pin:
140 kgs | 309 lbs x 4 reps
150 kgs | 331 lbs x 3 reps

DB Rows: 40 kgs | 88 lbs x 10 reps x 3 sets
High to Low Rows: #2 x 20 reps x 3 sets

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