Breaking the 200kg Barrier: A Complete Back and Deadlift Workout
Achieving significant strength milestones requires consistent training and proper progression. This workout demonstrates how to structure an effective back day centered around deadlifts, with appropriate warm-up sets leading to a new personal record.
Deadlift Progression
The session began with a methodical warm-up sequence. Starting with 160kg (352lbs), moving to 140kg (308lbs) for conditioning, then progressing to a double at 180kg (396lbs). This strategic warm-up prepared the body for the main event: a new double at 200kg (440lbs).
Breaking the 200kg barrier represents a significant achievement for any lifter. What makes this accomplishment particularly noteworthy is that it was previously unattainable, highlighting the importance of proper training progression and patience in strength development.
Complete Back Workout Structure
Following the deadlift success, the workout incorporated several essential back exercises:
- Barbell Rows – Targeting the middle back and lats with standard grip
- Underhand Barbell Rows – Engaging the lower lats and biceps with supinated grip
- Trap Work – Developing the upper back and trapezius muscles
- Rear Delt Exercises – Focusing on posterior shoulder development for balanced strength
Finishing Strong
The workout concluded with 60kg (132lbs) barbell curls – an impressive weight for direct bicep work. This final exercise not only complements the pulling movements performed earlier but also ensures complete development of the entire posterior chain.
Key Takeaways
This comprehensive back workout demonstrates several important training principles:
- Progressive warm-up sets before attempting maximum weight
- Balancing heavy compound movements (deadlifts) with accessory work
- Targeting all aspects of back development through exercise variety
- Including complementary bicep work to finish the session
By following a similar structure and gradually increasing weight over time, you can make consistent progress toward your own strength goals.
