Supersets for Deadlifts & Rep-outs for Bench Press w/ VIDEO (30 Mar 2016)

Posted on 01 Apr 2016 13:46

lift-big-red-shield-mobile.png

This video is going to feature three workouts. The first is my deadlift day which is a volume oriented workout with me supersetting deadlifts and barbell rows. The second workout is just some squat work for low volume - really low volume. And the third workout is my first bench press workout of the rotation where I am progressing on Eric Troy's Single Double Triple protocol. I am doing Anderson front squats on each of these workouts so this is a recurring exercise.

I had mixed feelings going into my deadlift workout. I was feeling out of it but my prep work for the workout had been solid so I knew that despite whatever I'm feeling the outcome would be good. I progressed by adding a rep to the first set with 215 kilos. I am still being super conservative. I think it is safe to say that if I wanted to really go balls to the wall I would convert every single set with 215 into a set of 5 reps and that would absolutely kill me. But, I have no intention of running into a wall so I am being conservative and working my way up. I think in due time I will add sets or progress by adding weight to the rows. One of the two exercises has to show growth and I think for the next round I will stick to adding weight to the barbell rows.


WO%202.jpg
WO%202.jpg



The next day I put in an extra workout with just one set of Anderson front squats and dumbbell split squats or Bulgarian split squats. Then I moved on to grip work using the Fat Gripz. This was a good filler type workout - just to keep the body moving and core tight and up to par. I mentioned in my previous video that I wanted to do some unilateral leg work just to make sure that my single-limb strength is still up to par…and this reminds me of all those articles written by people trying to ride the latest fitness trend about how important it is to do single-limb training and the truth is, anecdotal as it may sound, this is a two way street. When you get stronger on squats you will mostly get stronger on one leg exercises as well. And vice versa. I remember there was a summar back in 2009 when I came back from Texas to Bombay and I ran Eric Troy's Consolidation Cycle for deadlifts and I worked with 385 pounds at the time. All I did for the whole summer was a LOT of pistol squats (with weight, ofcourse) multiple times a week and deadlifts. That's it. I went from being able to do pistol squats holding 50 pounds of weight onto me and when I went back to my fancy and awesome university gym and I picked up on front squats I managed to hit some good personal records. So this is my personal anecdote. The bottom line is that you need to experiment but you have to view the results in the right light.

Anyway, we're going off topic. The last workout in this video is bench day. I progressed on bench press by adding weight to the bar plus I added a rep on the set with 90 kgs. So that is double progression and I am really pleased with how far I have come on bench. I just recently started training the bench press - first time in 10 year or so where I am doing this seriously. I began with 65 kgs for 3 sets of 4 reps as my "base" for SDT progression and here I am killing it with 87,5 kilos for sets of 10 reps after which I work up to 97,5 kilos for an easy paused single! Lots of room to improve on though. I am really hoping to nail 125 kilos sometime. I know I'm saying this now, and that in the future if I get this I will be greedy and want more, but 275 pounds on the bench press would be really awesome. Ofcourse, it wouldn't be more awesome than 315 haha! See, I'm doing it already… Well, bench day was good; I hit some small-time PRs and I am getting ready now for tomorrow's banded deadlift workout. Stay tuned and 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


Deadlift Day 1: Volume & Supersets

Deadlifts:
215 kgs | 474 lbs x 4 reps
215 kgs | 474 lbs x 3 reps x 3 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

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


Extra Workout 2

Anderson Front Squats:
125 kgs | 275 lbs x 2 reps

DB Split Squats:
20 kgs | 44 lbs x 5 reps

Grip Stuff:
Fat Gripz Volume
Rope Pull-ups
Forearms


Bench Press Day 1: Volume

Grip Stuff:
Rolling Thunder Volume
Rope Pull-ups
Forearms

Bench Press SDT Progression:
DP = W + R
87,5 kgs | 193 lbs x 10 reps x 3 sets
90 kgs | 198 lbs x 4 reps
95 kgs | 209 lbs x 2 reps
97,5 kgs | 215 lbs x 1 rep
Volume = 37 reps

Speed Bench Press against #2 Bands:
67,5 kgs | 148 lbs x 3 reps x 8 sets @ 64%

Anderson Front Squats:
125 kgs | 275 lbs x 2 reps
125 kgs | 275 lbs x 1 rep
127,5 kgs | 281 lbs x 1 rep x 2 sets


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