Volume Training on Deadlifts & Bench Press w/ VIDEO (18 Mar 2016)

Posted on 19 Mar 2016 13:43

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Training recap of extra workouts and volume training for deadlifts and bench press.

This new rotation has me doing back squats as the chosen squat variation. So you will see a LOT of back squats and I began the first workout - an extra workout, hitting my previous best of 165 kgs for two singles. That is improved work capacity.

The way my training is set up, there are 6 big workouts in a 14 day rotation. 3 workouts dedicated to the deadlift and 3 workouts dedicated to the bench press. So in addition to this I do a lot of short "extra workouts" and I like to keep the theme for these workouts as a sort of full body session hitting a pressing movement, a pulling movement and the squat variation of the rotation ofcourse.


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I did two extra workouts before the main deadlift day. Both these workouts were smooth and prepped me well for deadlifts. I have been neglecting direct back work, like I mentioned in previous videos, so I have rectified this oversight and I am putting in as much back work as possible. Enough so that after deadlifts the accumulated muscular fatigue is making my lats cramp every time I squat haha!

You know, speaking of squats, I really prefer back squats to front squats. And it is for the same reason that most people also prefer this - the front squat is too technical. Yes there is brute strength but it is more technically inclined with bar placement and elbow positioning whereas the back squat comes much easier to me. For me, back squatting is just tighening my upper back, keeping my core tight, dropping down between my legs, hitting my depth ability and then pulling down on the bar while I come up.

Deadlift day went well. I upped the volume by adding in a fourth set with 215 kilos which I supersetted with barbell rows. At first glace you would think this is hardly tiring but keep in mind that 215 kilos is 90% of my relative max of 232,5 kilos and I am supersetting all those sets of deadlifts with barbell rows that end up causing incredible back fatigue. On the whole, I am pleased with this workout. Next week I will turn one of the triples into a quadruple - a set of 4 reps. Like I mentioned earlier, the lats cramped up hard during the back squats that I performed after deadlifts.

I had originally planned on doing my bench press day right after deadlifts but I was absolutely destroyed with this workout. My lower back was pumped and two days later it is still sore - my whole body is sore. So I took an extra day off and then I did my bench press volume day using Eric Troy's Single Double Triple Progression. I progressed by adding reps and weight so that is double progression. It was challenging and I think it might be time soon to reset the weight. I just want to be able to take my max 102,5 kilos for a ride while putting in so much volume before I am forced to reset and drop back to the base volume with a new weight.

Just to summarize everything, I want to say that everything is plodding along smoothly. I am reaping newbie gains on back squats which is refreshing and my knees are sound, my back is destroyed in a sore kinda way and my lifts are hanging in there. Hopefully I recover well and I am able to put in some good workouts this weekend. Thanks for reading!

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


Extra Workout 1

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

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

Grip Stuff:
Rolling Thunder Intensity
Rope Pull-ups
Forearms

Back Squats:
145 kgs | 319 lbs x 4 reps
155 kgs | 342 lbs x 2 reps
160 kgs | 353 lbs x 1 rep
165 kgs | 364 lbs x 1 rep
165 kgs | 364 lbs x 1 rep


Extra Workout 2

Back Squats:
155 kgs | 342 lbs x 2 reps
160 kgs | 353 lbs x 2 reps

Dips:
BodyWeight x 15 reps x 2 sets

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


Deadlift Day 1 Volume

Deadlifts:
215 kgs | 474 lbs x 3 reps x 4 sets
185 kgs | 407 lbs x 6 reps

Barbell Rows Superset w/ DL:
65 kgs | 143 lbs x 10 reps x 4 sets
85 kgs | 187 lbs x 6 reps

Back Squats:
145 kgs | 319 lbs x 2 reps
155 kgs | 342 lbs x 2 reps


Bench Press Day 1 SDT

Back Squats:
145 kgs | 320 lbs x 1 rep Paused
155 kgs | 342 lbs x 2 reps
160 kgs | 353 lbs x 2 reps
162,5 kgs | 358 lbs x 2 reps

Bench Press:
SDT Progression
Double Progression = Reps + Weight
85 kgs | 187 lbs x 10 reps Paused Last
87,5 kgs | 193 lbs x 10 reps x 2 sets PL
90 kgs | 198 lbs x 3 reps Paused All
95 kgs | 209 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%

Dumbbell Rows:
40 kgs | 88 lbs x 6 reps x 4 sets
Paused on all 3rd reps

Grip Stuff:
Fat Gripz Volume
Rope Pull-ups
Forearms


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