Pulling against Bands, Intensity Deadlifts, Squats, Weighted Dips and Pull-ups w/ VIDEO (1 Feb 2016)

Posted on 02 Feb 2016 21:08


This video features an extra workout and my second deadlift day. It covers weighted dips, pull-ups, squats, band resisted deadlifts and regular deadlifts.

I began the extra workout with some grip event training using the rolling thunder for volume work and then moving on to rope pull-ups and forearm hypertrophy work. I have found that trying to get that extra size to my forearms has helped improve my grip strength. After this grip work I did weighted dips and I used 25 kilos as resistance for the first tiem. I didn’t go balls to the wall with any of this because it is an extra workout and the only reason I am doing this is to keep my body moving before deadlift day. If I take a complete day off, it hampers my preparedness for deadlift day so I need this workout to keep things smooth. Just to save on time I used the same resistance of 25 kilos for pull-ups and they were very challenging. After that I did a bodyweight only set each for pull-ups and dips no straps or wraps or anything and for this I did go to really close to failure. Lastly, I got in my daily dose of squats keeping the volume fairly reasonable and the intensity at 87 point something percent.


The next day was my deadlift workout and I managed to improve on the band work. I am very happy with this workout because it was super challenging and I left a lot of pounds, reps and sets on the floor – so there is definite room to progress on in the future. The bands, in case you are wondering, are double looped so there is quad tension on the barbell. The first few sets were a breeze and I added a rep to 185 kilos at the end. Last workout, which was 20 days ago because I was to skip this session last week), had me pulling 185 for a single. Today it was a double and I could have a few more. Next week I will either add a rep or add another set with 185 kilos.

After the band resisted deadlifts I removed the bands and worked up to some maximal end weights. Although my absolute max on deadlifts is 240 kilos, I am aware it was a one-time deal and right now I do not own that weight. So for effective purposes I am using a relative max of 232,5 kilos which is also what I do for a double. A relative max though, by definition, is what you can do on that day – so in this case it would be 225 kilos because that is the heaviest weight I worked with. But, just to keep things in perspective, 225 kilos is 96.7% of 232,5 kilos which is my working max for now – that I can also do for 2 reps. So 225 kilos went for a triple and then a double and I could have made the double into a triple but I don’t want to push things too fast. Next week I will either add a rep here or add a rep to the band work – I don’t want to aggressively progress on both in the same workout – not unless I am going balls to the wall and then resetting the volume or intensity the next session. And I am not at that stage just yet. Back squats after deadlifts were very difficult – my body was fatigued and 155 kilos is 94% of my max so you can imagine that this was not easy. I stumbled a lot and I had a hard time pulling down on the bar while coming up because my back was shot to shit. So anyway, I moved some weight, I progressed and I had a good time.


Extra Workout 1

Grip Event:
Rolling Thunder Volume
Rope Pull-ups

Weighted Dips: +25 kgs | +55 lbs x 3 reps x 2 sets

Weighted Pull-ups: +25 kgs | +55 lbs x 2 reps x 2 sets

Dips: BW x 18 reps

Pull-ups: BW x 8 reps

Back Squats:
145 kgs | 320 lbs x 3 reps x 2 sets

Deadlift Day 2

Band Resisted Deadlifts:
APT’s No. 1.0 Bands Double Looped
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 0, 2 reps

225 kgs | 496 lbs x 3 reps
225 kgs | 496 lbs x 2 reps
220 kgs | 485 lbs x 1 rep
185 kgs | 407 lbs x 6 reps
100 kgs | 220 lbs x 8 reps

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

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