Lots of Benching and a change in Deadlift Programming w/ VIDEO (02 Mar 2016)

Posted on 03 Mar 2016 11:26

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I'm changing my programming on deadlifts and I've done two bench press volume oriented workouts together due to a change in my overall template.

Here is something I'm going through that sometime someone might be able to relate to. As of yet I haven't cracked this problem but I know with Eric's help it is only a matter of time. I've developed a bad habit of postponing workouts because they overwhelm me. My deadlift training is hard and I am at my strength ceiling. So losing what I have is easy but hanging on to it is a huge task. I get overwhelmed by my deadlift workouts and I push them forward a day or two. A vicious cycle develops: workout draws near, I develop cold feet and I get overwhelmed, I postpone the workout, next session I go in feeling guilty, I begin training, performance is good so I feel good, then I kill the workout and end up wondering why I was being a cry baby in the first place. But..next session same story. While I am aware that this problem does need addressing, I know a lot of us who are putting in so much effort into this will feel like this from time to time. It is the nature of lifting big weights. We just need to dig in and hang in there!

Disclaimer: using the phrase "strength ceiling" is very fatalistic as Eric Troy of The BS Vaccine has pointed out to me.


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I have been running a 10 day training rotation but it's being stretched to 12,13,14 days. I have two big deadlift workouts in this rotation but I am burnt out on deadlifts at the moment so I am switching things up. Thanks to Eric Troy for guiding me through this. I will be breaking the two big deadlift workouts into three medium sized workouts done over a 10-13 day rotation. One major change is that I will be throwing in max out sessions more frequently. Don't think unlimited PRs - this is more like pushing the envelope on maximal end weights more frequently than I am doing right now.

Workout 1: warm up to a heavy single or double or whatever and do 1-3 sets of 1-2 reps with 90% or more of that relative max or relative double whatever I hit. So…. 232,5 kgs | 513 lbs x 2 (or more), then some heavy stuff for 3-6 reps in total. I might go past 232,5 kgs to 240 kgs | 528 lbs also… it is up for grabs depending on how I feel. Heck, I might even close it at a max of 225 kgs 496 lbs. But, right now, my benchmark is 232,5 kgs | 513 lbs.

Workout 2: Band resisted deadlifts working up to 6-7 big sets and going heavy grinding through reps. Maybe 1-2 regular deadlifts sets with 90%+ after this.

Workout 3: supersets of deadlifts and rows but only 3 sets of deadlifts done with one row variation

Using a relative max of 232.5 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 Day 1

Bench Press:
SDT Progression
DP = W + R
85 kgs | 187 lbs x 10 reps Paused Last
85 kgs | 187 lbs x 10 reps PL
87,5 kgs | 193 lbs x 9 reps PL
90 kgs | 198 lbs x 3 reps Paused All
92,5 kgs | 204 lbs x 2 reps PA
95 kgs | 209 lbs x 1 rep PA

Speed Bench Press against #2 Bands:
65 kgs | 143 lbs x 3 reps x 8 sets @ 63% of 1RM

Band Resisted Pull-ups:
#2 x 2 reps x 5 sets

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

Grip Event:
Rolling Thunder Volume
Rope Pull-ups
Forearms


Deadlift Day 1

Deadlifts:
215 kgs | 474 lbs x 3 reps x 3 sets
185 kgs | 407 lbs x 6 reps

Barbell Row Superset with DL:
65 kgs | 143 lbs x 10 reps x 3 sets
85 kgs | 187 lbs x 6 reps

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


Bench Press Day 1 Repeat

Bench Press:
SDT Progression
SP = W
85 kgs | 187 lbs x 10 reps Paused Last
87,5 kgs | 193 lbs x 10 reps PL
87,5 kgs | 193 lbs x 9 reps PL
90 kgs | 198 lbs x 3 reps Paused All
92,5 kgs | 204 lbs x 2 reps PA
95 kgs | 209 lbs x 1 rep PA

Speed Bench Press against #2 Bands:
65 kgs | 143 lbs x 3 reps x 8 sets @ 63% of 1RM

Band Resisted Pull-ups:
#2 x 3 reps x 4 sets

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

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


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