Benching & Deadlifts against Bands, Anderson Back Squats, Pull-ups & Dips w/ VIDEO (24 Feb 2016)

Posted on 25 Feb 2016 11:19


Summary workout of the week featuring band resisted bench press, bench press, anderson back squats, weighted dips, weighted pull-ups, band resisted deadlifts and deadlifts.

This video is going to feature 3 workouts that bring this 10 day rotation to an end. You guys and girls will be viewing my second bench press workout where I am doing band resisted work, an extra workout where I am doing a pushing exercise, pulling exercises and a squat and the final workout is a deadlift day where I am pulling against bands similar in structure to the bench press day. These workouts fall at 0:12, 2:46 and 4:28 respectively.

There was slow progress on bench day because all I managed to squeeze out was another rep with 85 kilos against bands. The rest of the workout was the same as last week. I think repping out 100 kgs is getting difficult. This usually happens to me when I cover new ground. Initially the weights feel good then there is a bit of a struggle period and if I am able to just grind through that time I will own this weight like never before. Usually at the end of this struggle period I like to hit some personal records so expect something cool in a short while. I am hoping to crush 110 kilos or so which will be just amazing. One aspect of this that is helping me is that I am doing those pauses at the end of every set - so the bottom of the movement is hopefully going to be strong when it comes to max out time but I do need to put in some static holds at the top just to get used to a heavier weight. I can imagine unracking a new weight and panicking and failing the lift and I do not want that.


After bench I took a few days off for the weekend and put in a session on monday anticipating a deadlift workout on tuesday night. So just to keep the body moving I did some squats, dips and pull-ups. Until this point I had not hit my one rep max on Anderson back squats so I took this as an opportunity to nail 175 kilos which felt really good. What is surprising is that my knees were in pain during the warm-ups and the first rep with 145 kilos. After that it was smooth sailing. With all the heavy squattng I am doing every workout it is normal to feel knee discomfort and usually it goes once free squats rotate around. All this anderson work tends to catch up to me. Next rotation I have regular front squats so I expect this pain to not repeat itself. For the record though, after deadlifts there was no knee pain. So this pain comes and goes - it isn't constant and when it will repeat itself I'll just ease off the intensity for a workout or two. Simple fix. Maybe roll a tennis ball across my IT/IF bands or something. I doubt it will get that bad. But you should expect me to wear sleeves every so often. I don't want it to become a regular occurence but I'll indulge myself with my old APT sleeves soon.

Before I talk about gear, let me get my explanation for deadlifts out of the way. I reduced the volume on band resisted deadlifts from 18 reps to 15 however I bumped up the intensity by doing another set with 185 kilos at the end for a single. Slow and steady is all I need. Now the goal is to keep building volume with these weights till I can do no more. At that point I will make some changes. The band resisted deadlifts felt great even though I struggled like mad on the last 185 kilo single. They felt so good that when I moved over to regular deadlifts even after warm-up singles with 195, 205 and 215 I felt amazing lifting 225 kilos for 3 reps! Then the next set with 225 for a double was brutal but I got everything I wanted so I am happy. Good workout!

Okay so about powerlifting gear. I just want to say that I have always been fascinated with gear traning and the only thing stopping me from putting on squat suits and experimenting with briefs even is my low bank balance and not having a full team training with me. I recently read Brian Carroll's article called "5 Equipped Lifting Tips" [] and I thought it was well written and it would definitely intrigue someone like me who lifts raw - not even with a belt! Although the INZER Leviathan looks amazing, if I ever was to dabble in gear I would just begin with some briefs. I think it will be a cool lifting experience to work the gear - because as far as I understand geared lifting is a different beast altogether and it's a layer of complexity added to how I train right now - because the focus would be to get so good with my gear that I can use it to lift heavier.


Bench Press Day 2

#1 Band Resisted Bench Press:
75 kgs | 165 lbs x 5 reps
80 kgs | 176 lbs x 4 reps Paused Last
85 kgs | 187 lbs x 4 reps PL
90 kgs | 198 lbs x 3 reps PL
95 kgs | 209 lbs x 2 reps PL

Bench Press:
100 kgs | 220 lbs x 5 reps
100 kgs | 220 lbs x 3 reps PL
100 kgs | 220 lbs x 3 reps PL
75 kgs | 165 lbs x 11 + 5 + 5 = 21 reps Rest-Paused

Anderson Back Squats:
145 kgs | 320 lbs x 3 reps
155 kgs | 342 lbs x 2 reps

Extra Workout

Anderson Back Squats:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 2 reps
165 kgs | 364 lbs x 1 rep
165 kgs | 364 lbs x 1 rep
175 kgs | 386 lbs x 1 rep

Weighted Dips:
+25 kgs | +55 lbs x 5 reps
+25 kgs | +55 lbs x 5 reps

Weighted Pull-ups:
+25 kgs | +55 lbs x 3 reps
+25 kgs | +55 lbs x 2 reps
BW x 8 reps

Deadlift Day 2

#1 Band Resisted Deadlifts:
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, 3 reps
185 kgs | 407 lbs x 0, 1 rep

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

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

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