Bench, Banded Deadlifts, Heavy Deadlifts 225 kgs x 2,3 reps & Shoulders w/ VIDEO (11 Jan 2016)

Posted on 12 Jan 2016 15:16


Intensity days on bench press and deadlifts using bands then building up to heavy singles, doubles and triples followed by a hypertrophy type workout involving shoulders.

Bench Press day began with band resisted bench work. Last time I did this movement the goal was speed and technique. Today, it is all about lifting the heaviest weight. The principles of band work for today and for the deadlifts which came around a few days later are the same: start with bands, keep adding weight, once you can’t add more weight you take off the bands and keep adding more and more weight till you hit a satisfactory combination of volume and intensity at the top. The only difference is that on deadlift day I throw in a struggle set to really test the waters. I can’t do that on bench day because I’m training alone and the gravity acting against me will just end up pinning me to the bench.

So back to the workout, I worked up to reps with 100 kilos. I read somewhere and I am not sure whether it was Greg Panora or Phil Harrington or Scott Mendelson or some bench press specialist on my friend list posted on facebook about how important it is to get rep-work on bench press and this is something I have experienced as well. If you’d told me 3-4 months ago that I would be repping 100 kgs for sets across I’d never have believed you. But getting those high rep sets in the 8-12 rep range has really helped me boost my strength levels. So, I am going to work on really owning 100 kilos before moving up.


After bench work I moved on to triceps and did an old-school favorite JM Presses that scorched my triceps. Next up was a combination of dumbbell rows, high to low band rows and pull-ups. I got a total volume of 70 reps adding all these up using decent intensity. This was definitely all about building muscle – this is not some strength stuff. I did Grip event training with the fat gripz for volume, rope pull-ups and forearm training.

Lastly, I did Anderson Back Squats to the 9th Pin and I worked up to a solid new single of 165 kilos that was really good. I am falling in love with this exercise every time I do it – and it is all thanks to Eric Troy and Joe Weir for insisting on me doing this exercise.

Next up is Deadlift Day. It began with band work. I am really happy with this workout. I finally managed to crack through 185 kgs and lock it out at the top. So there was no struggle set this workout because I locked it out. But, just to be on the safe side, I will repeat this workout next week and try to get 2 reps with 185 kgs before reshuffling the weights and getting a new struggle set of 195 kgs.

After this I worked up to 225 kgs for sets and reps. I got 2 reps and then 3 reps with the weight. I would have gotten 3 for both but on the first set I felt unconfident suddenly and then on the second set I second guessed myself before the 3rd rep – that is why you will see I take a long time between rep 2 and 3. I dropped the weight a little and did 220 for a single. Next week I will try adding reps to these numbers.

After deadlifts I did try to do some Anderson Back Squats but I was thoroughly fried and I couldn’t go as heavy or for as many reps as I would have liked. So, still playing conservative and yet flirting with maximal weights I went up to 155 kilos for two heavy singles.

The next day was shoulders and arms and squats – so it was mostly a full body type workout. I started with squats and I worked up to 150 for a double. Then I added some weight and with a leap of faith I nailed 165 for 2. I realized that I had a lot more left in me so I decided to push the envelope a bit and I tried out 175 and I nailed it. It was a solid grinder but I got it. I stopped squats and I did a big circuit of 6 exercises comprising of various pressing and pulling movements. I then did some grip event work with the fat gripz for intensity , then rope pull-ups and lastly some forearm hypertrophy type work. I finished the workout with quite a bit of dedicated volume work on biceps and triceps – these were also done as supersets.


Bench Press Workout

#! Band Resisted Bench Press:
75 kgs | 165 lbs x 3 reps
80 kgs | 176 lbs x 3 reps
85 kgs | 187 lbs x 3 reps
90 kgs | 198 lbs x 3 reps
95 kgs | 209 lbs x 2 reps

Bench Press:
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 4 reps
100 kgs | 220 lbs x 3 reps

JM Press:
35 kgs | 77 lbs x 8, 8, 12 reps

DB Rows: 40 kgs | 88 lbs x 10 reps x 2 sets
High to Low Rows: #2 x 20 reps x 2 sets
Pull-ups: BW x 5 reps x 2 sets

Grip Event:
Fat Gripz Volume
Rope Pull-ups

Anderson Back Squats @ 9th Pins:
140 kgs | 309 lbs x 3 reps
150 kgs | 331 lbs x 2 reps
160 kgs | 353 lbs x 1 rep
165 kgs | 364 lbs x 1 rep

Deadlift Workout

Band Resisted Deadlifts:
#1 Bands from APT Double Looped with Quad Tension
150 kgs | 331 lbs x 4 reps
155 kgs | 342 lbs x 3 reps
160 kgs | 353 lbs x 2 reps
167.5 kgs | 369 lbs x 3 reps
175 kgs | 386 lbs x 3 reps
185 kgs | 407 lbs x struggle, 1 rep
Volume = 16 reps

Regular Deadlifts:
225 kgs | 496 lbs x 2 reps
225 kgs | 496 lbs x 3 reps
220 kgs | 485 lbs x 1 rep
185 kgs | 407 lbs x 6 reps
100 kgs | 220 lbs x 8 reps Back Off Set

Anderson Back Squats:
155 kgs | 342 lbs x 1 rep
155 kgs | 342 lbs x 1 rep

Shoulders & Arms

Anderson Back Squats @ 9th Pins:
150 kgs | 331 lbs x 2 reps
165 kgs | 364 lbs x 2 reps
175 kgs | 386 lbs x 1 rep

Circuit for 2 Rounds:
Overhead Press 65 kgs | 143 lbs x 4 reps
Pull-ups: BW x 5 reps
Unilateral Overhead Press 20 kgs | 44 lbs x 8 reps
Dumbbell Rows 40 kgs | 88 lbs x 8 reps
Dips BW x 10 reps
High to Low Band Rows #2 x 20 reps

Arm Circuit:
Tricep Extensions 20 kgs | 44 lbs x 15 reps x 4 sets
Preacher Curls 7.5 kgs | 16.5 lbs x 13, 14, 13, 14 reps Rest-Paused

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