Heavy Deadlifts 225 kgs x 3 reps & Bench Press 105 kgs x 1 rep using Bands w/ VIDEO (23 Mar 2016)

Posted on 23 Mar 2016 23:11


Main workouts featured are band resisted deadlifts and bench press with a squat personal best and some extra workouts thrown in as well.

I managed to squeeze in a single on squats with 145 kilos the night before deadlifts and you will be seeing this clip before my actual deadlift workout. I need these small workouts just to keep my body prepared and ready for some heavy lifting.

Moving on to deadlift day, I went in with my usual apprehension and lethargy haha but things picked up and my nagging worry at the back of my mind about my lower back feeling iffy was put to rest as the weights mounted up on the bar. The heavier the bar got, the better I felt and this is another training anecdote. This happens to a lot of us and today was my day. So, about the numbers and performance: I put in the exact same workout as last time. There's no progress in terms of numbers. But, there is qualitative progress.


To begin with, I had no failed attempts or struggle sets with 185 kilos even on the last set like last time. Ofcourse, I had no stomach issues so all the sets were very smooth. I was able to lift 175 and 185 kilos on the bands for triples without taking a single breath in between reps and I deloaded the reps on the bottom without doing any touch-and-go bullshit and I held the weights at lockout for a reasonable amount of time. This happened for the first two reps with 225 kilos on regular deadlifts as well and I think it goes to show how important it is to just sometimes hang in there and grind out the weight till you actually get used to it. I am very happy with this.

Now next week, when I come back to banded deadlifts I will progress a bit. I will either micro-load the bar or switch up some of the sets but I plan on moving forward. This workout was one of those sessions I need to gather some wind in my sails. I put in some rows between deadlifts and squats just because I am hoping it will add some size to my back and prepare me for band resisted bench press.

The workout after deadlifts was supposed to be band work on bench but it got pushed back a day because I experienced a dog bite. I don't want to be extra melodramatic about this but to put it simply, someone else's dog that I was petting snapped at my dog and my hand got caught in his jaws unintentionally and it caused some bleeding. The dude walking the dog was a walker and not the owner so I took some rabies vaccination as a precautionary measure and I also took a tetanus shot to my ass haha! I was advised not to train so I postponed my bench work to Tuesday night instead of Monday because I was told that there is a chance my delts would swell up due to the injection. So anyway, being a rebel I did an extra workout consisting only of two sets of back squats and some grip stuff using the rolling thunder and rope pull-ups.

Next day was bench and damn that was one hell of a long workout. It destroyed me completely! The band work on bench was difficult and I wasn't able to focus the way I should have. I did manage to progress by adding a rep to 85 kgs and then doing an additional set with 95 kilos at the end. There was no failure, thankfully, but my luck ran out and I failed with 100 kgs on regular bench press. I failed midway through the rep while coming up which is a big step up from where I am used to failing right off the chest. I don't think there is a reason to over analyze this failed attempt. I could have gotten it and I will attempt it next week. After that I hit 102,5 and then 105 kilos and I think 105 is my max. I haven't topped that as yet so this gives me confidence because I was able to hit my max after all this volume work. The funny thing about strength training is that this is a double edged blade: did I hit this max because of the previous volume or despite it?

After bench I did some grip stuff and then moved on to squats. I worked up to 170 kgs for a single which is another PR. I want to hit 185 kilos sometime later this year. I am still enjoying my newbie gains and I am not prepping for anything nor am I taking squats too seriously in terms of aggressively training them, but I think hitting a consistent 185 kilos would be really good. Well, my shoulder was troubling me a lot during this workout after that botched attempt with 100 kilos so I did some band rows which helped set my girdle right a bit and then I hit some biceps and triceps. My body was destroyed the next day and I had a lot of pain in my neck and right side of my back - due to the failed bench attempt. It wrecked havoc on me. So I put in a short extra workout. I did some neck training and then some grip stuff and pull-ups which made my shoulder and back feel SO good and topped it off with a set of paused squats with 155 kilos for a single.

Thanks for reading!


Extra Workout 3

Back Squats:
145 kgs | 320 lbs x 1 rep paused

Deadlift Day 2: Bands

#1 Band Resisted Deadlifts:
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 1 rep

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

Barbell Rows:
85 kgs | 187 lbs x 4 reps x 3 sets

Back Squats:
155 kgs | 342 lbs x 1 rep x 2 sets

Extra Workout 4

Back Squats:
145 kgs | 320 lbs x 4 reps
155 kgs | 342 lbs x 2 reps

Grip Stuff:
Rolling Thunder Volume
Rope Pull-ups

Bench Press Day 2: Bands

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

Bench Press:
100 kgs | 220 lbs x 4 reps, failed on 5th attempt midway up
102,5 kgs | 226 lbs x 1 rep Paused
105 kgs | 231 lbs x 1 rep Paused
75 kgs | 165 lbs x 21 reps Rest-Paused 11 + 6 + 4

Grip Stuff:
Fat Gripz Intensity
Rope Pull-ups

Back Squats:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 2 reps
160 kgs | 353 lbs x 2 reps
165 kgs | 364 lbs x 1 rep
175 kgs | 375 lbs x 1 rep

High to Low Rows:
#2 bands x 12 reps x 4 sets

Barbell Curls:
35 kgs | 77 lbs x 4 reps x 3 sets
Tricep Extensions:
20 kgs | 44 lbs x 12 reps x 3 sets

Extra Workout 5

Neck Training:
Light bands on front, sides and back.

Grip Stuff:
Fat Gripz Volume
Rope Pull-ups

BW x 4 reps x 2 sets

Back Squats:
155 kgs | 320 lbs x 1 rep paused

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