Increasing Density on Deadlifts & Overcoming the Bench Press 110 kgs w/ VIDEO (05 April 2016)

Posted on 06 Apr 2016 14:24


I used the fourth wheel of progression on deadlifts by increasing density and I smashed some personal records on the bench press.

This workout is going to cover quite a few workouts. As usual, the night before deadlifts, I put in some minimal squat work. I did some Anderson front squats and low to high band rows. The next day was deadlifts against bands and as usual these destroyed me. For a few weeks now, I have been consolidating my strength at 185 kilos against the bands and today I decided to just increase the density as a means of progression. There are three obvious means of progression: adding sets, reps or weight - a combination of one or more of these three factors. But there is another factor and that is time - but not in the literal sense of time although that can also be done. When I say time what I mean is getting the same work (or more) done in fewer sets. So overall I am nailing 15 reps of volume on band resisted deadlifts. I do 5 reps with 185 kilos. All along I've been doing a set of 3 reps and then two sets of one rep each - singles, basically. So today I combined those singles into a double. I did one set less and by default saved on time - and that is a legitimate means of progress: I did more work in lesser time. Next week I am going to micro-load that 185 kgs double at the end.


The day after deadlifts I put in another extra workout and spent an awful lot of time toying with grip work. This grip stuff really helps me though. I do gripper training with the Captains of Crush Grippers 1.0, 1.5 and 2.0 very regularly - 4 times a week and believe it or not, all this grip work I am doing on fat gripz and rolling thunder and espcially the bodybuilding forearm hypertrophy stuff really really helps my crushing grip. I am so close to closing the 2.0 and I have never been this strong before!

Next workout is bench press. I did good on this workout. You won't believe it, but during the band work I was thinking to myself that this strategy isn't working for me; I need to come up with a different plan. Maybe shift heavy bench work to the third bench day that I usually spend on overhead work and instead bring that stuff here after band bench press…but whatever it was, I squeezed out two new personal records this session. I crushed 107,5 kilos and then 110 kilos. I am on my way to my lifelong goal of 125 kilos. Imagine..two dislocatable and dislocated shoulders, less than a year of dedicated practice and I am hitting 100 kilos for reps and more. I put up a post on Facebook after accomplishing this because so many people like to play on other's frustration and insecurities. Oh I hit a new PR on something after years of struggling? Let me sell you this awesome routine that will help rock you out of your rut as well. That's not how it's supposed to be! You have to really just keep grinding and hanging in there and lots of hard work will show you significant progress in brief glimpses.

This reminds me…I know youtubers and the fitness crowd in general like to comment and superficially follow many people's training because constantly posting and stuff is like circulating yourself in real world industries. You circulate yourself enough and meet the right people you will get noticed and opportunities to get ahead will present themselves. Youtubers like to do the same thing. But the truth is that following someone's training is actually an investment. It takes effort to remember their lifts, goals, training habits, past history and then to sit and analyze and go over each workout? It isn't easy. That's why people who train with crews rarely look at others' training - they can barely get their minds around the people they train with let along some people on the internet. So it's important to keep this in mind when you want to follow someone. Following someone means seeing a lot of mundane even seemingly monotonous workouts before breakthroughs take place.

Lastly, I want to say that I bought some knee wraps through a company in China called AliExpress. The manufacturer of these wraps is a company called AOLIKES. I haven't ever used wraps - I have used sleeves in the past but they don't fit me anymore and I'd love to order some from APT Pro Wrist Straps but I cannot afford them or the shipping. These wraps I've bought are really economical and I give them a very high rating. I wore them loose for a couple of workouts just to get used to using them from time to time and I am happy with the results.

Exercises Featured:
Anderson Front Squats
Band Resisted Deadlifts or Deadlifts Against Bands
Barbell Deadlifts
High to Low Rows
Band Resisted Pull-ups or Pull-ups Against Bands
Band Resisted Bench Press or Bench Press Against Bands
Flat Barbell Bench Press


Extra Workout 3

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

Low to High Rows:
#2 Bands x 15 reps x 2 sets

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 2 reps

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

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

High to Low Rows:
#2 x 10 reps x 3 sets

Extra Workout 4

Grip Stuff:
Rolling Thunder Volume
Rope Pull-ups

Anderson Front Squats:
127,5 kgs | 281 lbs x 1 rep bottom-up
127,5 kgs | 281 lbs x 1 rep
132,5 kgs | 292 lbs x 1 rep PR!
132,5 kgs | 292 lbs x 0, 0, 1 rep bottom-up PR!
127,5 kgs | 281 lbs x 1 rep
125 kgs | 275 lbs x 1 rep x 2 sets - cluster w/ AOLIKES knee wraps

Grip Stuff:
Fat Gripz Intensity
Rope Pull-ups

Band Resisted Pull-ups:
#2 bands x 2 reps x 3 sets

High to Low Band Rows:
#2 bands x 15 reps x 3 sets

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
95 kgs | 209 lbs x 1 rep x 3 sets

Bench Press:
100 kgs | 220 lbs x 5 reps
105 kgs | 231 lbs x 1 rep tied PR
107,5 kgs | 237 lbs x 1 rep PR!
110 kgs | 243 lbs x 1 rep PR!
75 kgs | 165 lbs x 11 + 7 + 3 = 21 rest-paused

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

Extra Workout 5

Anderson Front Squats:
127,5 kgs | 281 lbs x 1 rep
127,5 kgs | 281 lbs x 1 rep w/ knee wraps AOLIKES
127,5 kgs | 281 lbs x 1 rep

High to Low Band Rows: #2 x 10 reps

Pull-ups: BW x 5 reps

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