Volume Training w/ Deadlift 216 kgs & Bench Press 97,5 kgs Anderson Squat 177 kgs shenanigans w/ VIDEO (14 Apr 2016)

Posted on 14 Apr 2016 13:20

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Volume Training with Deadlift 216 kgs & Bench Press 97,5 kgs and Anderson Back Squat 177 kgs shenanigans

Training update of volume sessions for the deadlift and bench press.

I mentioned in my last video that I received some awesome fractional plates from Sanjit Paul the owner of Challenge Barbell. I am really happy with these and being the eager beaver that I am I put them to use on deadlifts. I bumped the weight from 215 kilos to 216 which may not seem like a lot to some of you but doing sets of 4 and 3 reps supersetting them with rows (also on which I microloaded with weight), was very challenging.

My friend Derek Mortensen brought this point up about my deadifts and I have commented on this in the past as well: I tend to get better with each rep. What I mean is that on any set of multiple reps, the first rep is the only real challenge for me. After that, each subsequent rep just gets better and better in terms of bar speed and quality. This is also why I am very capable of turning my one rep max into a two rep max. I don't know if this is something that can be worked on or corrected. I intend on doing so, but it may just be that this is the type of lifter I am. Getting tight, activating all my muscles, bracing my core and then engaging all my muscles at once seems to be a gradual process for me - this is why my second rep is better than my first and my third rep is better than my second and so on and so forth. This is going to be a constant process to improve and grow as a trainee. I don't want to roll the bar around before I lift and I don't want to go back to doing that dipping before lifting thing I used to do a few years ago. In terms of getting my set-up I am much better today than before so I want to keep moving in that direction whie keeping this intention to engage everything at once in mind. I am sure it will happen over time.


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During this workout, I developed some extreme soreness in my lower back. Well, initially I feared I had triggered my old injury but then I remembered that the injury was on my left and this pain is on my right side - it can get confusing if you've had too many nasty injuries haha! But, it wasn't quite like an injury type pain: just really deep soreness. So being as bull-headed as I am, I just powered through it and then when it came to squats I took it light and easy. Infact, on both deadlift and bench days you will notice my numbers are just a bit below normal. That is because when I unrack the bar and take a step back with my right leg, it causes pain in my right hip near the lower back and glute area and then the pain moves to the side near my waist causing me to loose core tightness. There is no pain during the rep though and something told me instinctively to do some split squats so I threw those in on bench day and the pain went away! So much so that on the last workout I hit personal records on every single set including the failed attempt!

I am jumping ahead. Let's talk about deadlifts fast. One point I want to make is that my 8 week cycle is drawing to a close. Next cycle I want to focus on either adding another row variation making it a superset of 3 exercises; deadlifts, barbell rows and band rows or working with slightly higher intensity at a lower rep range. I will discuss this with Eric.

Bench Day! All about climbing the ladder one bit at a time - this time I added weight as well as a rep. That is double progression and I am happy with the bar control and bar speed. I cannot believe I am knocking out so much volume on bench but this is one of those exercises that I think popular propaganda is right about. You guys who follow my training know how little I care about what professional powerlifters are peddling these days. But, the one piece of bench advice I think really holds true is that volume is truly king. So SDT is going to help me bust that and with these fractional plates I am just sailing along. Ideally I would have resetted SDT sometime after Week 8 or so - but this is like Week 20 or something and I have no intention of stopping. I want to hit 105 kilos using microloading at this high volume.

Last day is an extra workout. I did some Anderson Back Squats and I was able to go heavy because the hip pain went away - it was probably just extreme soreness. Doing squats every day helps though because that consistency causes my body to be ready to handle big weights. Anyway, 145 x 4 was a PR, 166 x 2 was a PR and the fail with 177 was pretty funny. I just plonked at the bottom and rolled over like a sack of potatoes. But, I got my focus back and the anxiety and fear of hitting a PR left me and I crushed 177 for a solid single. Big grinder!

Thank you for reading I hope everyone is having a good week!

Exercises Featured:
1. Barbell Deadlifts Supersets
2. Barbell Rows Bent Over
3. Flat Barbell Bench Press for Volume
4. Speed Bench Press against #2 Bands
5. Anderson Back Squats or Squats to Pins
6. Dumbbell Split Squats or Bulgarian Split Squats
7. Weighted Pull-ups

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: Supersets

Deadlifts:
216 kgs | 476 lbs x 4 reps
216 kgs | 476 lbs x 3 reps x 3 sets
185 kgs | 407 lbs x 6 reps

Barbell Rows Supersets w/ DL:
67 kgs | 148 lbs x 10 reps x 4 sets
87 kgs | 192 lbs x 6 reps

Anderson Back Squats:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 1 rep


Bench Press Day 1: SDT Progression

Bench Press SDT:
DP = W + R
88 kgs | 194 lbs x 10 reps x 3 sets
90 kgs | 198 lbs x 5 reps
95 kgs | 209 lbs x 2 reps
97,5 kgs | 215 lbs x 1 rep

Speed BP w/ #2 Bands:
67,5 kgs | 149 lbs x 3 reps x 8 sets

Anderson Back Squats:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 2 reps
166 kgs | 366 lbs x 1 rep
166 kgs | 366 lbs x 1 rep w/ wraps

High to Low Rows:
#2 bands x 20 reps x 3 sets

Dumbbell Split Squats:
20 kgs | 44 lbs x 5 reps x 2 sets


Extra Workout 2

Grip Stuff:
Rolling Thunder Intensity
Rope Pull-ups
Forearms

Anderson Back Squats:
145 kgs | 320 lbs x 4 reps PR!
166 kgs | 366 lbs x 2 reps PR!
177 kgs | 390 lbs x 0 reps <watching video>
177 kgs | 390 lbs x 1 rep PR!!!

Weighted Pull-ups:
+25 kgs | +55 lbs x 3 reps x 2 sets

Grip Stuff:
Fat Gripz Volume
Rope Pull-ups
Forearms


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