Heavy Rows, Volume Work on Deadlifts, Banded Bench, Overhead Press Medley and High Intensity Back Squats w/ VIDEO (29 Jan 2016)

Posted on 30 Jan 2016 02:44


Four workouts from this week featuring heavy row variations, volume work on deadlifts, band resisted bench presses, an overhead press medley and high intensity back squats.

This is a new mesocycle – Mesocycle 81 to be precise and the first workout of this mesocycle is part of the last video. It features bench press volume work using Eric Troy’s SDT Progression. The next day, which is today, I did a bunch of rows, some arm work and back squats. I think having a good training environment and a good support group can make all the difference in the world. I think a good team backing you and pushing you and just being there with you can really help. Sometimes when you have like minded people lifting, an innocent question between sets can become into an hour long discussion. For example, if the topic of business pops up and this need not be like a partnership thing or anything – just think of something innocent like one dude asking another “hey man so I’m doing this business and I’m thinking of starting this other product line what do you feel?” and the next thing you know, a 2 hour workout has become 4 hours long! I don’t have a problem with this per say – so I am glad today was one of those workouts because you always learn something new and there is more to life than lifting – especially on days which aren’t my deadlift or bench press days haha!

So anyway, this workout was good. I did barbell rows and worked up to 100 kgs which is new for me. No back pain, no trouble. I took a heavy weight on dumbbell rows because I haven’t done any heavy sets with these in forever. Arm work was very boring but I know it is important especially with respect to the bench press. Squats at the end had a lot of distractions and so you will see me struggling with 165 kgs that I didn’t have to do yesterday. But the good news is that I crushed 165 kgs two days in a row!


On Wednesday I did deadlifts supersetted with various rows. This is a sort of volume day and the idea is to keep adding volume little by little till I can add no more at which point I will drop back to my base “volume” of last week and start adding weight to this base. I have progressed from the base workout of deadlifts by adding one rep to the deadlifts. 215 kilos is still relatively light weight for me and I am able to handle it fairly well. The rows helped to really torch my back though – one of those “sore for weeks” type feelings. I want to mention that I almost skipped this workout due to other circumstances but I was able to adhere to the plan and get my workout in. I’m happy about that because this has the potential to become a bad habit – skipping workouts is easy. Deadlifts felt good – albeit a bit alien because I skipped them last week. I think I need to work on getting my head in the game because that aggressiveness is just not there. Don’t get me wrong though; the reps were good and there wasn’t much grinding required but that is because I am still working with light-ish weights so I can get away with this. As I progress, this type of an attitude will not be conducive.

Apart from deadlifts and rows I did some back squats and they went well. I was losing control on the descent – which is normal given that I had just done so much deadlift work and that’s why some of the reps look a little off. I did get depth and I managed to stay tight and not cave in or have any major butt winking so that’s an improvement. Just to top it off I did some heavy bicep curls at the end with 35 kilos. I want to mention that food intake has been good, no major changes and no stress eating which is an improvement.

Next workout is Bench Press Day 2. I upped the volume by 1 rep on the band resisted bench presses – these are so difficult adding one rep takes a lot out of me. The reps with 100 kgs on regular bench press were difficult and I am hoping to get 4 reps across in the future. Getting into the groove is difficult and it is something I need to spend more time getting used to.

The last workout of this video is an extra workout that became quite long. See, normally I do squats with every workout but I was forced to skip them on bench day 2 so I had to do these plus I got carried away and put in too much pressing work. So the workout began with grip event work on the fat gripz for intensity and then I moved on to a few sets of rope pull-ups and then some bodybuilder style hypertrophy forearm work. The overhead press medley is comprised of the overhead press itself (strict of course), the unilateral overhead press and a high incline dumbbell bench press. I got 75 kilos for 3 sets of 2 on the OHP and then I failed 85 kgs before getting it again. 85 kgs is close to my bodyweight which is still under 90 kilos, I believe. I need to measure it soon. Unilateral overhead presses were good, low volume and challenging. I wanted to go heavy on incline presses but I decided against it and I did some rep work instead. The squats are another highlight of this workout and I am glad that I nailed 165 kilos for two solid singles. My work capacity on these is improving ever since I’ve been training them on the day-lee as Lui Marco would say haha!

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%


Rows, Arms & Squats Workout

Barbell Rows:
75 kgs | 165 lbs x 8 reps
75 kgs | 165 lbs x 8 reps
87,5 kgs | 193 lbs x 8 reps
100 kgs | 220 lbs x 5 reps

Dumbbell Rows:
60 kgs | 132 lbs x 5 reps x 3 sets

Dumbbell Preacher Curls:
7.5 kgs | 16.5 lbs x 15 reps Rest Paused x 4 sets

Lying Tricep Extensions:
20 kgs | 44 lbs x 15 reps x 4 sets

Back Squats:
135 kgs | 298 lbs x 3 reps
145 kgs | 319 lbs x 3 reps
155 kgs | 342 lbs x 1 rep
165 kgs | 364 lbs x 1 rep

Deadlift Day

215 kgs | 474 lbs x 3 reps
215 kgs | 474 lbs x 2 reps x 5 sets
185 kgs | 407 lbs x 5 reps
125 kgs | 275 lbs x 8 reps
100 kgs | 220 lbs x 10 reps

Supersetted with Row Variations:
Regular Barbell Rows 65 kgs | 143 lbs x 8 reps x 3 sets
Dumbbell Rows 30 kgs | 66 lbs x 12 reps x 3 sets
Low to High Band Rows #2 x 20 reps x 3 sets

Back Squats:
145 kgs | 319 lbs x 2 reps x 2 sets
155 kgs | 342 lbs x 1 rep

Barbell Curls:
35 kgs | 77 lbs x 6 reps x 2 sets

Bench Press Day 2

Band Resisted Bench Press:
Against #1 Bands
75 kgs | 165 lbs x 4 reps
80 kgs | 176 lbs x 3 reps
85 kgs | 187 lbs x 4 reps
90 kgs | 198 lbs x 3 reps
95 kgs | 209 lbs x 2 reps

Bench Press:
100 kgs | 220 lbs x 4 reps
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 3 reps Paused
75 kgs | 165 lbs x 10 + 5 + 5 = 20 reps Rest Paused

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

Extra Workout

Grip Event:
Fat Gripz Intensity
Rope Pull-ups

Overhead Press:
75 kgs | 165 lbs x 2 reps x 3 sets
85 kgs | 187 lbs x 0 reps
85 kgs | 187 lbs x 1 rep

Unilateral Overhead Press:
30 kgs | 66 lbs x 2 reps x 3 sets

Incline Dumbbell Press:
20 kgs | 44 lbs x 10 reps x 2 sets

Back Squas:
135 kgs | 298 lbs x 3 reps
145 kgs | 320 lbs x 3 reps
155 kgs | 342 lbs x 2 reps
165 kgs | 364 lbs x 1 rep
165 kgs | 364 lbs x 1 rep
155 kgs | 342 lbs x 2 reps

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