Working with Maximal-End Loads: Deadlifts 240 kgs & Overhead Presses 87,5 kgs w/ VIDEO (25 Mar 2016)

Posted on 28 Mar 2016 13:55

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This entry covers two workouts dedicated to working with higher-intensity workloads around my absolute maxes on deadlifts and overhead presses. I succeeded with a 240 kilo deadlift and a 87,5 kilo overhead press.

The first workout featured in this video is my deadlift day. It is an intensity workout and Eric Troy's goal for me in this workout is to be able to pull some maximal end weights. That is the loose guideline - the rest is all about thinking on my feet once training is under way. I've been using a benchmark of 232,5 kgs x 2 reps for all my calculations and estimations and last week I hit that for 2 sets of 2 reps - which is really good. So this week, despite feeling really beat up; I pulled my absolute max of 240 kilos which is 528 lbs. This is the second time I have held this weight and the first time was on 26th December 2015. I'm really happy with how this went down. The weight just sprung off the floor and then stumbled and I had to grind out the final stage of the rep. Such is reality and I know it doesn't look like much but it felt like the bar hit an unmovable spot when it was at my knees. I am glad I locked it out and this was a good workout. I didn't want to call it quits with that so I did a set with 227,5 kilos for a double and then my usual rep set with 185 for 6 reps.


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Next day was a sort of overhead press plus bodybuilding day. In short, I hit a lot of muscles - almost everything as a whole. I supersetted overhead presses, pull-ups and high to low rows. I think it is really hard to go by personal records on the overhead press because I think so much of it depends on bodyweight - but then so should other lifts too, right? Oh well… Right now I am weighing around 85-87 kilos and I did an overhead press with 87,5 kilos this workout which was a HUGE effort and grinder and I almost blacked out at the top. When I weighed 93 kilos I had an overhead press of 93 kilos so I am keeping the ratio pretty consistent but I have't managed to cross the threshold into a significant difference between my OHP and bodyweight. After this, I did some back squats, grip stuff and arms. My triceps and have been killing me ever single I failed that 5th rep on bench press with 100 kilos.

Thanks for reading!


Video


Deadlift Day 3: Intensity

Deadlifts:
222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 513 lbs x 2 reps
240,0 kgs | 528 lbs x 1 rep
227,5 kgs | 501 lbs x 2 reps
185,0 kgs | 407 lbs x 6 reps

Back Squats:
145 kgs | 320 lbs x 2 reps x 2 sets


Press Day 3: Bodybuilding

Overhead Press:
75 kgs | 165 lbs x 3 reps
77,5 kgs | 171 lbs x 3 reps
80 kgs | 176 lbs x 3 reps
82,5 kgs | 182 lbs x 1 rep
87,5 kgs | 193 lbs x 1 rep

Supersets with Pull-ups & Band Rows..

Pull-ups: BW x 6 reps x 5 sets
High to Low Band Rows: #2 x 15 reps x 5 sets

Back Squats:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 2 reps
160 kgs | 353 lbs x 2 reps

Grip Stuff:
Rope Pull-ups
Forearms

Bicep Preacher Curls: 7,5 kgs | 16,5 lbs x 10 reps x 3 sets
Tricep EZ Skullcrushers: 20 kgs | 44 lbs x 12 reps x 3 sets


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