Using Bands for Deadlifts & Bench Press w/ VIDEO (8 Mar 2016)

Posted on 09 Mar 2016 14:19


Heavy lifting on deadlifts and bench press using bands as an added benefit and a smattering of front squats, dumbbell rows and barbell rows.

This video will be featuring both deadlifts and bench press against heavy bands and an extra workout at the end.

I got to begin with a complaint about deadlifts against bands. I had some food poisoning so that means I had to rush to the bathroom several times during the workout. But, despite that I managed to hold myself together in more ways than one and I nailed 185 kgs against bands for 3 sets. I progressed very aggressively this workout by cutting out a set with 160 kgs and instead adding a single at 185 kgs. So the overall volume is the same at 15 reps but the average workload is a lot more. Big jump in that and I had to really struggle at the top with 185 kgs on the singles. At the same time, I didn't fail the first attempts on sets 4 and 5 like I usually do. The only failure in the first attempt happened on the last set when I was really reaching.


In my previous videos and journal entries I have mentioned that I want to cut back the overall volume on deadlifts because I am going to be performing them more frequently so keeping this in mind I reduced my work sets on regular deadlifts to just 2 big sets with 225 kgs with which I got 3 and 2 reps respectively. I did a burnout set with 185 kgs for 6 reps at the end. All good stuff despite the difficulties with my health. Sometimes you just need to go in there and power through. Actually, a lot of the time this is the reality of maximal strength training, fatigue, being human and falling sick, etc.

The second workout in the video is an extra session I squeezed in before bench work. I think I was too overzealous with my endevour because it comprised my bench workout in terms of quality. I'll expand on this later. The workout began with front squats and I have complained about how frustrating I have been finding these to be recently. Well, extra workouts give me an opportunity - or atleast I like to look at it in this manner; to play around with exercises and develop certain techniques to better myself as a trainee. Now, as I began this workout I realized that I had been making several small errors on front squats which have made them difficult for me. One, I have been too obsessed with hitting depth so I keep staring at my hips in the mirror instead of looking at the bar. This tiny change lead to me not caving in so much. Infact, this leads me to my second point - in my enthusiasm to hit good depth I have been rolling forward. Usually because of the heavy weight I do tend to roll forwards but there is always resistance and I have developed a means of distributing the load of the bar onto my lats. So all I need to do is not stress about depth and instead just focus on staying tight and keeping the load distributed onto my back. This tiny tweak has helped me in all my workouts since.

After front squats I did some direct back work via rows. I have a recorded set with 65 kgs which is purely for ego. Don't think I am hitting rows like this to promote growth. Doing shit form super heavy rows does no real good for my lifting. In terms of faith and anecdote I believe these rows tend to help keep me stable on deadlifts but that may be just wishful thinking. The last set of the rows was brutal. I used a very light weight and I paused at the top of every 3rd rep in the set. I am taking this exercise for the Diesel Crew's exercise archive.

Next up I did some gripper training with the fat gripz and after that I did some arm work via supersets. I think this small measely amount of bicep work has fucked me up bad though because two days I am still nursing sore biceps and I'm worried about my 3rd deadlift workout that is supposed to go down tomorrow. The immediate effect of bicep work was random cramps and catches that I experienced and the general soreness made my bench pressing very unstable. If you look closely you will notice that my overall numbers on bench are the same from last time, but my quality is very much acceptable even though it is not up to my usual standard. On bench press day two I did some barbell rows afer all the bench work and grip event training and then I went back to front squats and I am happy to say that I nailed 140 kgs for a single. Very solid work!


Deadlift Day 2

#1 Band Resisted Deadlifts [Double Looped]:
155 kgs | 342 lbs x 4 reps
167,5 kgs | 369 lbs x 3 reps
175 kgs | 386 lbs x 3 reps
185 kgs | 407 lbs x 3 reps
185 kgs | 407 lbs x 1 rep
185 kgs | 407 lbs x 0, 1 rep

225 kgs | 496 lbs x 3 reps
225 kgs | 496 lbs x 2 reps
185 kgs | 407 lbs x 6 reps

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

Extra Workout

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

Dumbbell Rows:
30 kgs | 66 lbs x 15 reps
45 kgs | 99 lbs x 13 reps
65 kgs | 143 lbs x 5 reps
25 kgs | 55 lbs x 9 reps Pause @ 3rd

Grip Event:
Fat Gripz Intensity
Rope Pull-ups

DB Preacher Curls:
7.5 kgs | 16 lbs x 10 reps x 3 sets

Tricep Extensions:
20 kgs | 44 lbs x 12 reps x 3 sets

Bench Press Day 2

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

Bench Press:
100 kgs | 220 lbs x 5 reps
100 kgs | 220 lbs x 3 reps
100 kgs | 220 lbs x 3 reps

Grip Event:
Rolling Thunder Volume
Rope Pull-ups

BB Rows:
75 kgs | 165 lbs x 10 reps x 3 sets

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

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