Deadlifts 232,5 x 2 x 2, Weighted Dips, Pull-ups, Front Squats & OHP 85 x 1 w/ VIDEO (13 Mar 2016)

Posted on 13 Mar 2016 20:04

lift-big-red-shield-mobile.png

This video / journal update is going to cover 4 workouts. They are, in order, two extra workouts, a heavy intensity based deadlift workout and an overhead press day. This video is going to feature a whole lots of front squats, weighted dips, weighted pull-ups, deadlifting with my relative max - surprisingly for reps and sets and some heavy overhead presses.

I was supposed to do deadlifts on wednesday the 9th of March 2016 so on Tuesday, the day before, I decided to squeeze in a really short workout. I wanted to hit some big compound lifts but keep the volume low and intensity relatively high. This is not a new workout - this is something I tend to do as often as possible. So I did some front squats and then weighted dips and weighted pull-ups. Then I ditched the chain and belt and added plates and did regular bodyweight dips and pull-ups. Nothing is to failure or even close on the bodyweight front.

As you watch this video you will notice that I am pausing at the bottom of the front squats very often. There's two reasons for that. To begin with, as a preface I want to say that I am doing some form of the squat every training rotation (my training rotation is 14 days i.e. 2 weeks) and so far I have been going super heavy working between 84 to 100% of my max all the time. I have no complaints about this but I want to see what minimum work is required on the squat just to keep progress going smoothly. So that was one reason to not go super heavy to 140 kgs too frequently this rotation. The second reason to stick to 125 kilos is to just build on technique and let go of bad habits like leaning forwards, not taking the load on my lats, etc.

DL%20OHP%201.jpg
DL%20OHP%201.jpg

The second extra workout is really short. I did not train deadlifts on wednesday and I didn't even do an extra workout. I knew the next big workout would be on friday so on thursday I did some basic front squats for 2 singles just to keep the body moving.

Deadlift day was big. I am going to give you some numbers and I'll try to keep things simple. My all time max is 240 kilos which I pulled on 26th December 2015. My working max or relative max that I use as a benchmark is 232,5 kgs knowing that I can do it for a double. 232,5 is just under 97% of my all time max of 240 kilos. Surprisingly, I pulled 232,5 kgs for two doubles today. And after that I took 227,5 kgs which is just under 98% of 232,5 kgs and I did two doubles again. This was conservative and there is plenty of room to build on. I don't have a fixed plan for this day other than to do some heavy stuff however I now know that on a day in which I wasn't quite in the game, I still pulled these numbers. So moving forward, I have to make sure I get focused and I plan to pull 240 again and make it my working max.

I discussed a while ago that when you experiment you have to take the risk of negative findings plus you need to keep an open mind about results. Well, what have we learned from doing a heavy squat variation every training day? That my deadlifts have become stronger and quality has improved. But what I want to find out, is how to make the intensity and volume go in my favor. So I plan to toy around with the numbers this coming week when the rotation switches and back squats come up. I expect that I need to do a high volume high intensity type day working up to 8-10 reps. The next day I will either take an off from training or I will do really low volume medium intensity working up to 3-5 reps. When I say high intensity I mean upwards of 90% of my max and medium intensity fall anywhere from 80-90%.

Last workout of the week was overhead press day and after avoiding the lift for many months I crushed an almost bodyweight pull. I am clocking in at around 88-89 kgs bodyweight so 85 kgs is 96% of my bodyweight that I did for a single. I think that building a big bench has also helped improve my overhead press strength so there is some good synergy going on right now.

Video


Extra Workout 1

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

Weighted Dips:
+25 kgs | +55 lbs x 6 reps

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

Dips:
BW x 10 reps

Pull-ups:
BW x 6 reps


Extra Workout 2

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


Deadlift Day 3

Deadlifts:
222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 513 lbs x 2 reps
232,5 kgs | 513 lbs x 2 reps
227,5 kgs | 501 lbs x 2 reps
227,5 kgs | 501 lbs x 2 reps
185 kgs | 407 lbs x 6 reps

High to Low Band Rows:
#2 x 20 reps x 3 sets

Dumbbell Rows Paused @ 3rd reps:
30 kgs | 66 lbs x 9 reps x 3 sets

Hammer Curls:
10 kgs | 22 lbs x 8 reps x 3 sets

Tricep Extensions:
20 kgs | 44 lbs x 10 reps x 3 sets

Front Squats:
125 kgs | 275 lbs x 1 rep
125 kgs | 275 lbs x 1 rep

Grip Stuff:
Fat Gripz Intensity
Rope Pull-ups
Forearms


Press Day 3

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

Overhead Press:
75 kgs | 165 lbs x 3 reps x 3 sets
85 kgs | 187 lbs x 1 rep
65 kgs | 143 lbs x 5 reps

Grip Stuff:
Rolling Thunder Intensity
Rope Pull-ups
Forearms


© 2017 by Lift BIG. All Rights Reserved. Please contact for permissions.