Baby Steps of Progress on Banded Deadlifts & Bench Press w/ VIDEO (22 Apr 2016)

Posted on 24 Apr 2016 01:10


Using bands on deadlifts and bench presses to get stronger.

This video will be featuring three workouts: my second deadlift workout of the rotation where I am pulling against double looped bands, my second bench workout which also has me pushing against bands although these are single looped and the last couple of clips are from a short extra workout that I put in before my next heavy deadlift day.

My deadlift workout went well and I was able to crawl forward using fractional loading. A PR is a PR and I hit a personal record with a 187 kilo pull for a double. I did my deadift day and then I took a 3 day hiatus as I was traveling out of town and then I came back and crushed bench day and the next day I did the extra workout after which I have a deadlift intensity workout - I am recording this audio commentary the night before.


I love using the fractional plates to give that minute nudge to the load bumping up the intensity a little bit at a time. I am going to keep creeping up the weight before I do a sort of reset. I originally thought that I would need to back down from the volume work and try to approach this differently but there's no need to jump to that extreme just yet. I will try to micro-load the bar again and I'll keep doing that till I can do it no longer. By my estimate I should pull 190 or 192,5 kilos before I need to take such steps.

Usually after deadlifts whenever I do squats I end up feeling a little tender on my knees. So I wrapped up using basic knee wraps and it worked wonders.

Deadlift day went well and the next workout after a 3 day break was bench work against bands. I made this workout more challenging than it needed to be by throwing in a back superset at the end.

Micro-loading helped progression on bench once again and I hit a PR with 80,5 x 4, 85,5 x 5 and 96,5 x 1. I didn't want to go heavy on regular bench so I kept the weight at 100 kgs and just cranked away. My right shoulder was in a LOT of pain from lack of use. It took two days to go away though.

Anderson squats were really good. I refrained from using wraps and I grinded out 3 sets working up to 166,5 kilos which I could have done for a double but I wanted to play conservative. I don't want to hit too many PRs in one cycle. I've already done more than expected. Now all I need is to clear 177 kilos once again.

The back work at the end was really good. I know that high frequency high volume back work is awesome for me. And I've been slacking off on this so it is time to buck up and put in the work.

The last workout is just a short extra workout the day after bench to keep the body ready for intensity work on deadlifts. I kept the volume on squats really low and the band resisted pull-ups were just to fire up the lats and keep them ready for bracing.

Good few workouts and I am glad to be back at it. Thanks for reading!

Exercises Featured:
1. Band Resisted Deadlifts double looped quad tension
2. Regular Deadlifts
3. Anderson Back Squats or Squats to Pins
4. Band Resisted Bench Press
5. Flat Bench Press
6. Bodyweight Pull-ups
7. Bent Over Barbell Rows
8. High to Low Band Rows
9. Band Resisted Pull-ups


Deadlift Day 2: Bands

Band Resisted Deadlifts w/ #1 Bands Double Looped:
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
187 kgs | 412 lbs x 2 reps PR!!

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

Anderson Back Squats to 9th Pin:
145 kgs | 320 lbs x 3 reps w/ wraps
155 kgs | 342 lbs x 2 reps w/ wraps

Bench Press Day 2: Bands

#1 Band Resisted Bench Press:
75 kgs | 165 lbs x 5 reps
80,5 kgs | 177 lbs x 4 reps
85,5 kgs | 188 lbs x 5 reps PR!
90 kgs | 198 lbs x 3 reps
95 kgs | 209 lbs x 2 reps
96,5 kgs | 213 lbs x 1 rep PR!

Bench Press:
100 kgs | 220 lbs x 4 reps
100 kgs | 220 lbs x 5 reps
102,5 kgs | 226 bs x 1 rep paused
75 kgs | 165 lbs x 21 reps rest-paused (13 + 5 + 3 = 21)

Anderson Back Squats:
145 kgs | 320 lbs x 3 reps
155 kgs | 342 lbs x 2 reps
166,5 kgs | 367 lbs x 1 rep

Pull-ups: BW x 5 reps x 2 sets
Barbell Rows: 65 kgs | 143 lbs x 10 reps x 2 sets
High to Low Band Rows: #2 bands x 20 reps x 2 sets

Extra Workout 3

Anderson Back Squats:
145 kgs | 320 lbs x 1 rep
166 kgs | 366 lbs x 1 rep

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

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