Deadlift 241 kgs 531 lbs NEW Max & Anderson Squat Best 178,5 kgs 393 lbs | Planning the NEXT Cycle w/ VIDEO (24 Apr 2016)

Posted on 24 Apr 2016 23:11

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I have wrapped Mesocycle 88 with a new personal best on the deadlift with a 241 kgs | 531 lbs pull and another personal record on Anderson back squats with 178,5 kgs | 393 lbs. I have also provided details of my next training cycle as well as featuring Ativ Shah in two clips nailing a 251 kgs deadlift and a 185 kgs paused back squat.

The two workouts featured in this video mark the end of Mesocycle 88. I know some of you will have questions about planning your training and mesocycles, etc. and the way I work through my training is that just for the sake of organization and for historical chronology, I use the phrase "mesocycles". Originally these used to be 4 week blocks for me back when I was doing a weekly rotation. Then in the last year things have become more out-of-the-box with me doing a 3 week rotation and now I am on a two week rotation and I will probably remain on this type of rotation for a long time. So one rotation is two weeks and four rotation makes one mesocycle. So if you want to break this down don't think about 88 mesocycles like 88 months..it will be more; probably over 100 months or something.


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Before I get into details about what the new cycle is going to be looking like, let me just give y'all a brief recap of these two workouts. Deadlift day 3 was all about intensity and I know that just last session I mentioned easing off maxing out so frequently on deadlifts but I felt really good this workout and I was able to engage my core and brace it like a brick wall so I added a kilo to my old max and successfully pulled a new personal best of 241 kilos 531 pounds. The overall volume of this workout is fairly minimal and I think I have a firm handling on 240 kilos as a day-in-day-out max. The workout after this is bench press day 3 and I focused on pin bench presses which is an exercise similar to the anderson squat. It's a bottom-up lift. You bring the bar down to the safety bars, you deload the full weight onto the safety rods and then you press the bar back up with zero momentum and keeping your body tense and prepared the whole time. I love this lift and it is going to help my regular bench a lot. After this I did some one arm strongman-style shoulder presses for reps and sets and I finished the workout with some solid upper back training. I supersetted pull-ups, dumbbell rows and low to high band rows for a total volume of 99 reps.

You know, there are days when I have no drive to train. I'm not talking about the usual lows I have before big workouts that is just a form of anxiety - I'm talking about the days after a big lift when I just don't want to move. A lot of people complain that heavy deadlifting makes them sore for days at a time. You guys and girls see how frequently I do deadlifts and the high intensity at which I operate; I have zero mucle soreness. The day after deadlifts I am just tired. Like I want to crawl into a foetal position and sleep. That's it. I don't think this is about nutrition nor is this anecdotal; I think this is about adapting to your workload.

Alright let me brief you about the next mesocycle. I'm making some minor changes to my exercise selection. The plan for deadlifts stays the same. I have a volume day, a band and intensity type day and a pure intensity based day. The volume day is going to have an addition: I will be supersetting two row variations along with the deadlifts. I will be doing deadlifts, barbell rows and low to high band rows all in a superset. I am lowering the volume down by a single rep and the intensity on deadlifts will remain the same for now at 216 kgs 476 lbs. The other change I am making is on bench days. I am removing the speed band presses. Instead, on the volume day I will be sticking to SDT Progression on regular bench press and then doing unilateral overhead presses. Band day for bench will remain the same and for the third workout I will be doing the pin bench press and weighted dips. I am excited for this and in the words of Rich Piana: Love it Kill it!

Exercises Featured:
1. Barbell Deadlifts Maximum Effort
2. Anderson Back Squats or Squats to Pins or Bottom-up Squats
3. Pin Bench Press or Bench Press to Pins or Bottom-up Bench Press
4. Unilateral Overhead Press or One Arm Shoulder Press or One Arm Dumbbell Press


Video


Deadlift Day 3: Intensity

Deadlifts:
222,5 kgs | 491 lbs x 2 reps
233 kgs | 514 lbs x 2 reps PR
241 kgs | 531 lbs x 1 rep PR!
227,5 kgs | 491 lbs x 2 reps
185 kgs | 407 lbs x 6 reps

Anderson Back Squats:
145 kgs | 320 lbs x 2 reps w/ wraps
155 kgs | 342 lbs x 2 reps w/ wraps
167 kgs | 368 lbs x 1 rep w/ wraps

Tricep Extensions:
20 kgs | 44 lbs x 15 reps x 2 sets
Preacher Curls:
7,5 kgs | 16,5 lbs x 12 reps x 2 sets


Bench Day 3: Variation

Anderson Back Squats @ 9th Pins:
145 kgs | 320 lbs x 2 reps
155 kgs | 342 lbs x 2 reps
165 kgs | 364 lbs x 2 reps
177 kgs | 390 lbs x 1 rep Old Max
178,5 kgs | 393 lbs x 1 rep PR! New Max

Grip Stuff:
Rolling Thunder Intensity
Rope Pull-ups
Forearms

Pin Bench Press @ 9th Pins:
85 kgs | 187 lbs x 6 reps x 4 sets
105 kgs | 231 lbs x 2 reps

Unilateral Overhead Press:
20 kgs | 44 lbs x 8 reps x 3 sets

Pull-ups: BW x 6 reps x 3 sets
Dumbbell Rows: 40 kgs | 88 lbs x 12 reps x 3 sets
Low to High Rows: #2 bands x 15 reps x 3 sets




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