Deadlift 240 kgs Overhead Press 80 kgs w/ VIDEO (09 Apr 2016)

Posted on 10 Apr 2016 13:47

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Max intensity work on deadlifts with 240 kgs and some maintenance-level overhead work with 80 kgs for doubles.

This was a really good deadlift workout. I went in feeling terrible with a headache and without much sleep or food and I did not want to train. But I just dug my heels in and thanks to my awesome crew, not only did I power through; but I worked up to my all-time max of 240 kgs 529 lbs. This is the third time I have nailed this lift and each time has been under less-than-ideal training conditions. That gives me a lot of confidence.

If you crunch the numbers on deadlift day, my average weight used across the main sets is 228.88 kgs. That is 505 lbs which is 95% of my absolute max - not even my benchmark max of 232,5 kgs. I know this is a bit much to digest but my point is that work capacity is at an all time high and no wonder I was beyond destroyed the next day. Usually I get in a short workout after deadlifts but this workout wrecked me to near-death.


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Moving on from deadlifts, the Anderson front squat is such a great exercise. I hit my max of 132,5 kgs again on bench day 3 and I wrapped my knees and hit it for a second single. I won't be using wraps for any heavy sets - PR sets, I mean. These wraps have helped minimize my knee pain though…as some of you regular viewers know, all this super high frequency high intensity low volume squatting causes aches and pains in my knees. So let's say my knee is hurting going into the workout, okay? Let's say that in my head I have a goal of hitting an Anderson front squat of 127,5 kilos for a double. I'll do that, through the nagging pain and all. It won't limit me. Then I'll add some weight and knock out a single or so. Now that the bulk of my work is done, I will wrap my knees and hit a heavy-ish set. And once the set is done and the wraps are taken off, my knee pain is gone. This has been happening repeatedly. It's working so far so I won't be knocking it.

Bench press day 3 is usually a bodybuilding-type workout but the overhead press bit is always high intensity. 80 kgs is just under 90% of my max at the moment so you can say I went sub-maximal for this lift haha! The overall volume and exercise selection caused solid soreness and muscular fatigue - especially in the muscles of the back. Anderson front squats are a staple throughout and the last workout is actually part of the next 2 week training rotation which involves Anderson back squats.

I have to mention some good news - great news actually. The owner of Challenge Barbell who has supplied me with all the barbell plates you see, has sent me some fractional plates. I am really excited for this because I can begin pushing max deadlifts one tiny bit at a time and each fractional PR is still a legitimate PR. I am going to use the fractional plates to plod along on bench press, squats, etc - everything I can keep pushing.

This video is going to be featuring the following exercises:
Barbell Deadlifts high intensity work
Anderson Front Squats - singles and doubles
Overhead Press or Military Press or Barbell Shoulder Press
Pull-ups
High to Low Band Rows
Flat Dumbbell Bench Press
Anderson Back Squats - singles with fractional loading


Video


Deadlift Day 3: Intensity

Deadlifts:
222,5 kgs | 491 lbs x 2 reps
232,5 kgs | 513 lbs x 2 reps Benchmark
240 kgs | 529 lbs x 1 rep MAX
227,5 kgs | 501 lbs x 2 reps
227,5 kgs | 501 lbs x 2 reps
185 kgs | 407 lbs x 6 reps

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


Bench Press Day 3: Overhead Work

Anderson Front Squats:
127,5 kgs | 281 lbs x 2 reps
132,5 kgs | 292 lbs x 1 rep
132,5 kgs | 292 lbs x 1 rep w/ wraps

Overhead Press: 80 kgs | 176 lbs x 2 reps x 3 sets
Pull-ups: BW x 6 reps x 3 sets
High to Low Band Rows: #2 x 15 reps x 3 sets

Flat Dumbbell Press:
30 kgs | 66 lbs x 7 reps x 2 sets

Dumbbell Rows:
40 kgs | 88 lbs x 9 reps x 2 sets


Extra Workout 1

Anderson Back Squats:
166 kgs | 366 lbs x 1 rep
166 kgs | 366 lbs x 1 rep w/ wraps

Pull-ups:
BW x 5 reps x 2 sets


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