High Volume High Intensity Deadlifts & Lots of Bench Work! w/ VIDEO (18 Jan 2016)

Posted on 19 Jan 2016 12:57

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Volume day on bench press using SDT Progression and speed pressing against bands, deadlifts for volume and intensity supersetted against row variations and heavy bench work against bands.

This rotation is going to have a lot of Front Squats. So, I began bench day with front squats and worked up to 125 kilos for 2 doubles and 135 kilos for 2 doubles. Bench press work went well. I managed to progress from last week’s workout by adding in reps. I bumped up the second set of 85 kilos to 8 reps. Next week I plan on making that 3 sets of 8 reps with 85 kilos. After that I will probably try to convert the last set into 87,5 kilos. It’s all about baby steps. I am working on finding my groove. After speaking with Derek Mortensen a few weeks ago about this lift, I realized it’s going to take a while for me to figure out what grip is best for me. So keeping that in mind, I switched things up a bit. I took a wider grip than last week and it felt a hell of a lot better in terms of stability and owning the weight and not having the weight roll back on my palms towards my fingers. So I will probably stick with this grip till I can improve it to suit me more.


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



The speed bench press work is the same as last week. I did consider increasing the weight but I want to hold off on that. I had just switched my grip so just blindly increasing the weight didn’t seem like a good idea. I’ll bump it up next week. JM Presses at the end were killer as usual. I love this exercise. I haven’t recorded all 10 reps because it’s fairly monotonous and boring but I think these are going to really help me with my bench.

I was supposed to do deadlifts the next day but my schedule got messed up with other commitments so I had to split my deadlift workout. I did front squats the night before because I have realized how important these are for my hips to remain tight and lift that weight off the ground. I worked up to 5 reps in volume 4 of which were with 125 kilos and 1 was with 135 kilos. On the first set I goofed up and the barbell hit the safety rods and rolled off me – so that was a fail. But, I was too lazy to lower the safety rods so I just did the remaining sets more carefully.

This is going to sound odd but I have a small anecdote to share. I mentioned a few videos ago how beneficial I have found squatting heavy every day to be for my deadlift. I had to attend a funeral ceremony of a very close friend’s grandmother who passed away. I think real friends should be there for good times as well as bad ones and during this prayer ceremony we had to sit cross legged on the floor for an hour or so and as a testament to how hyper mobile my hips are, despite being a bit uncomfortable in this position, all the hard work and tightness I’ve been building on with heavy squats went right out the window. When you see my deadlift videos you will notice on all 6 big sets that my first reps – are absolute grinders. It’s almost the same problem on every set – real slow reps and the second rep is just super fast in comparison. So, while I may not have much in the way of flexibility, I am way too mobile in general.

On the deadlift workout, I want to mention that I have gone back to doing supersets of rows and deadlifts. I have made some small changes. Think of this week as a “base” week for deadlifts. 215 for 6 sets of 2. Next week I will try to add reps. Whenever I feel that reps are next to impossible to add, I will drop down to this “base” and begin adding weight. Then whenever that runs out, I will reset to this base but with a heavier weight – maybe 217,5 kilos and restart the process. Somewhere along this I will do deloads which will involve me cutting the volume and increasing the intensity to hitting my relative max.

The last workout is another bench day – heavy bench work after pressing against bands. I began the workout with front squats. I have taken 2 days off at this time and my body was feeling it. I was lethargic and weak but as the workout progressed I got my butt into gear and hit some good numbers. For front squats I put in a decent amount of volume and I worked up to a single at 140 kilos which I am very happy with. After that, on the band bench press, I managed to add a rep and work on my form more. On the heavy sets with 100 kgs I repped out 2 sets of 4 reps which I am very proud of and then I hit a set of 2 paused reps. On a lot of these sets I have been experiencing pain my biceps near the elbows region and I think it is because I still haven’t gotten my technique down right. It’s going to be a long road till I am able to really get this down so that is why I am sticking to this weight range – not that I am assuming there is a whole lot I can add at this stage. I finished the workout with heavy JM presses and grip event training using the fat gripz for volume and rope pull-ups and some forearm work.

Tomorrow is supposed to be an off but I will probably get in a few sets of heavy front squats and do more grip event training. I got band resisted deadlifts on Wednesday so stay tuned!

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 86%
202.5 446 87%
205.0 452 88%
207.5 457 89%
210.0 463 90%
215.0 474 92%
217.5 480 93%
220.0 485 95%
222.5 491 96%
225.0 496 97%
227.5 501 98%
230.0 507 99%
232.5 513 100%

Video


Bench Press Workout

Front Squats:
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 2 reps
135 kgs | 298 lbs x 2 reps
135 kgs | 298 lbs x 2 reps

Bench Press:
SDT Progression
SP = R
85 kgs | 187 lbs x 8 reps
85 kgs | 187 lbs x 8 reps
85 kgs | 187 lbs x 5 reps
90 kgs | 198 lbs x 3 reps
92,5 kgs | 204 lbs x 2 reps
V = 26 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


Deadlift Day

DL superset with Rows
Rotate 3 Row Variations
DL, Row1, DL, Row 2, DL, Row3, etc

DL Relative Max for consideration: 232,5 kgs | 513 lbs

Deadlifts:
215 kgs | 474 lbs x 2 reps x 6 sets
185 kgs | 407 lbs x 5 reps
125 kgs | 275 lbs x 8 reps
100 kgs | 220 lbs x 10 reps

Back 3 sets each:
BB Rows 65 kgs | 143 lbs x 8 reps
DB Rows 30 kgs | 66 lbs x 12 reps
High to Low Rows #2 x 20 reps

Front Squats:
125 kgs | 275 lbs x 1 rep
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 1 rep
135 kgs | 298 lbs x 1 rep


Bench Press Day 2

Front Squats:
125 kgs | 275 lbs x 1 rep
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 2 reps
135 kgs | 298 lbs x 1 rep
140 kgs | 309 lbs x 1 rep
135 kgs | 298 lbs x 1 rep
V = 8 reps

Bench Press against #1 Bands:
75 kgs | 165 lbs x 4 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
V = 15 reps

Bench Press:
100 kgs | 220 lbs x 4 reps
100 kgs | 220 lbs x 4 reps
100 kgs | 220 lbs x 2 reps Paused

JM Press:
35 kgs | 77 lbs x 12 reps
40 kgs | 88 lbs x 8 reps
45 kgs | 99 lbs x 6 reps

Grip Event Work:
Fat Gripz Volume
Rope Pull-ups
Forearms

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