Bench Press, Back, Front Squats and Back Squats w/ VIDEO (24 Jan 2016)

Posted on 25 Jan 2016 11:01


There are three workouts covered in this video/journal update. The first is a hypertrophy type day for back, shoulders and heavy front squats. The second workout is overlapping with back work and heavy front squats. Last is the actual strength workout for bench press using Eric Troy’s SDT Progression and doing some brutal back squats at the end.

The first workout was supposed to be my deadlift day pulling against bands but things came up and I had to push this workout back so I did a good hypertrophy type workout instead. Just for the record, deadlifts got skipped altogether because they kept getting postponed. The moral of the story, for me, is to jump on any chance I get to train heavy and not wait for the perfect day to come around.

Moving on, you know, I’ve been watching Rich Piana’s recent videos (the “you know” should have given this away – Piana uses this phrase way too often) anyway I’ve been watching his videos on this new bulking phase he’s on and the videos are very entertaining. I’ve never done steroids and I am not doing them right now but I’ll probably dabble in the stuff when I’m in my 40s or so – if everything goes well. I don’t know what the legal procedure for this stuff is in India but I’m hoping if I ever decide to push the boundaries through pharmaceutical enhancements I can discuss and chronicle my journey as openly and honestly as Rich Piana. Anyway, this has gone on for too long – my original point was that switching workouts up isn’t such a bad thing because Rich believes that you need to keep your body guessing and confused. I know sound like I’m being facetious but it’s because I’m laughing at the irony of referencing something a bodybuilder would say – the truth is, that Rich Piana is speaking the truth to a large extent.


Alright let’s talk about this workout. You guys I know I absolutely love doing supersets and giant sets. I love these bodybuilding “intensity building” techniques including drop sets, timed sets – anything to keep hitting the muscle from various angles with various weights and for as long as possible. Heck, I have rotated the same exercises in a giant set by just making tiny alterations to the technique – Deloaded barbell rows, prone grip pull-ups, regular barbell rows, hammer grip pull-ups, underhand barbell rows, supine grip pull-ups – that’s 6 big exercises right there! So, given that I was pressed for time, this workout has two big supersets sandwiching a heavy bout of front squats. I started off with back exercises doing 3 supersets of regular barbell rows, bodyweight pull-ups and low to high band rows. I got a total volume of 90 reps on these. Knowing that the next day I had deadlifts, I kept the weight on front squats at an even 125 kgs. Plus, my right shoulder has been troubling me a LOT and there’s been a lot of pain. Additionally, I feel like I need to own 275 pounds like I used to when I was front squatting regularly. I’ve already managed to turn some shaky singles from last cycle to proper doubles so I stuck with 125 kilos hoping to nail triples sometime. The last superset was shoulders to alleviate the pain. I did overhead presses with 75 kilos which I am really happy with because I haven’t attempted any heavy overhead work in a long time. I was sad to only get 5 reps with 20 kilos on unilateral presses but they helped my shoulder so much I can deal with this. Facepulls rounded off the good feeling.

The next day was supposed to be Deadlift day but it just could not happen – and like I said it just never ended up happening. So, instead, today I did a circuit session for back and then some heavy front squats. I decided to pair rows and pull-ups using varied grips and techniques for each. Deloaded, regular and supine grip rows were put against prone grip, supine grip and hammer grip pull-ups. That’s 6 exercises done in a circuit or giant set manner with hardly any rest in between. I got 90 reps in total and it was great.

Front squats were challenging. I know that after deadlifts – that I am hoping will happen tomorrow, I know that doing front squats after deadlifts is really difficult and at the same time I want to put in more than just 1 rep with 140 kgs 309 lbs this rotation and also at the same time doing too much squatting can impair deadlifts tomorrow. I found a solution by keeping the intensity high and lowering the volume to 6 reps in total. This worked out very well for me.

The last workout of this video is actually the beginning of a new training rotation and also a new mesocycle – Mesocycle 87 to be precise. I managed to progress on the bench press using Eric Troy’s SDT Progression by adding reps and weight – so that’s double progression. I am happy to say I took 85 kilos for 3 sets of 8 reps very smoothly. I think next week I will go to 9 and hopefully build up to 12 because that would be just insane. I added a set at the end with 95 kilos. The last three sets with 90, 92,5 and 95 kilos have paused reps for each rep. I increased the weight on the speed bench against bands going to 66% of my 1RM of 102,5 kilos. JM Presses are the same.

This rotation has me doing back squats. I warmed up to 135 kilos and then worked through 135, 145, 155 and 165 kilos. I then dropped the weight to 145 and did two reps both being paused. I think, my rep with 165 kilos can also be considered paused because I did not bounce out of the hole. I finished the workout with grip training using the rolling thunder for intensity and then some rope pull-ups. Lastly I did some bodybuilder style forearm work with behind the back wrist curls and reverse wrist curls. Fun stuff!


Extra Workout

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

Regular Barbell Rows: 75 kgs | 165 lbs x 10 reps x 2 sets

High to Low Band Rows: #2 x 20 reps x 2 sets

Hypertrophy Day 1

Back Exercises for 3 Supersets:
Regular Barbell Rows 75 kgs | 165 lbs x 10 reps
Pull-ups BodyWeight x 5 reps
Low to High Band Rows #2 x 20 reps

Front Squats:
125 kgs | 275 lbs x 2 reps x 3 sets
125 kgs | 275 lbs x 1 rep

Shoulder Exercises for 3 Supersets:
Overhead Press 75 kgs | 165 lbs x 1 rp
Unilateral Overhead Press 20 kgs | 44 lbs x 5 reps
Facepulls using Bands #1 x 20 reps

Grip Event Training:
Fat Grip Intensity
Rope Pull-ups

Back & Squats Day

Back Circuit for 2 Rounds:
All Rows are with 75 kgs | 165 lbs x 10 reps
All Pull-ups are with BodyWeight x 5 reps
Deloaded Barbell Rows
Pronated Grip Pull-ups
Regular Barbell Rows
Supine Grip Chin-ups
Supine Grip Barbell Rows
Hammer Grip Pull-ups

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

Bench Press Day 1

Bench Press:
SDT Progression
DP = R + W
85 kgs | 187 lbs x 8 reps
85 kgs | 187 lbs x 8 reps
85 kgs | 187 lbs x 8 reps
90 kgs | 198 lbs x 3 reps Paused All
92,5 kgs | 204 lbs x 2 reps Paused All
95 kgs | 209 lbs x 1 rep Paused All

Speed Bench Press Against #1 Bands:
67,5 kgs | 149 lbs x 3 reps x 8 sets

JM Press:
35 kgs | 77 lbs x 10 reps x 3 sets

Back Squats:
135 kgs | 298 lbs x 2 reps
145 kgs | 319 lbs x 2 reps
155 kgs | 342 lbs x 1 rep
165 kgs | 364 lbs x 1 rep
145 kgs | 319 lbs x 2 reps Paused All

Grip Event Work:
Rolling Thunder Intensity
Rope Pull-ups

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