M97C23T1 Anderson Good Mornings 190 kgs x 2 reps x 2 sets @ 100%

09 Mar 2018 M97C23T1    

GOOD MORNINGS Main Event

I managed to double my volume with 190 kgs. I think next week I will venture a little heavier. Anderson Good Mornings are a VERY challenging exercise and breaking the bar off the safety bars is an awesome challenge!

Warm-ups:

Back Squats: 75 kgs x 2 reps, 105 x 2

SSB Good Mornings: 30 x 5

Anderson GM: 85 x 3, 105 x 3, 115 x 1

Heavy Anderson Good Mornings:

135 x 3

155 x 3

175 x 2

190 x 2

190 x 2

180 x 3

175 x 1

155 x 3

135 x 3

Workout Statistics:

Volume = 22 reps

Work = 3565 kgs

Workload = 162.0 kgs

Average Intensity = 85.3%

M97C22T6 Chained Dips 33,5 kgs x 4 reps, 23,5x5 & 38,5x2

07 Mar 2018 M97C22T6      

                          

PRESS + BICEPS + TRICEPS

I spent a lot of time getting quality work on Chained Dips. This is a very troublesome exercise for me because of my shoulder history but it has always helped keep me “together” for heavy OHP work so I cannot neglect this exercise. While it is difficult for me to maintain consistent performance on it (similar to Grip training), I know every bit helps because from a big picture standpoint my performance is improving in the long haul.                    

Chained Dips:

+8,5 kgs x 8 reps

+33,5 x 4

+23,5 x 5

+38,5 x 2

+8,5 x 7 x 2 sets

V = 33

Hammer Curls:

15 x 10 + 10 = 20

12,5 x 11 + 10 = 21

10 x 10 + 10 = 20

20 x 5 = 5

V = 66

Tricep Band Pressdowns:

No. 1 x 20 x 6

Rolling Thunder:

60 x 1 second x 2

V = 2s

Rope Pull-ups:

BW x 5 x 2

M97C22T5 Front Squats 152 kgs & No 2 Banded Overhead Press 67,5

06 Mar 2018 M97C22T5      

                          

SQUAT Day

I half expected my soreness to hamper Front Squats but it all went down smoothly. I am going to add in some volume work next week, in the 105-125 kgs range once I hit my max of 152 kgs.                   

Front Squats:

125 kgs x 1 rep

137,5 x 1

152 x 1 @ 100%

105 x 4 w/ Wraps

V = 7

No. 2 Banded Overhead Press:

65 x 1

67,5 x 1

55 x 4 x 2 sets

55 x 5 x 2

V = 20

High to Low Band Rows:

No. 3 x 12 x 3

Low to High Band Rows:

No. 3 x 12 x 3

V = 72

Total Row Volume = 220 + 85 + 60 + 72 = 437

M97C22T4 Anderson Back Squats 165 kgs x 2 reps & Half Anderson Back Squats 185 and Diipen Anderson Front Squats 127,5 kgs

05 Mar 2018 M97C22T4      

                          

SQUAT Day

I switched up my Squat training. I did Anderson Back Squats to a new depth and then I did Half Anderson Back Squats. I am going to stick to this weight range but I will try to add a lot more volume and make it very “dense”. Both these exercises are SO challenging that my legs turned to lead midway through and that sense of fatigue and loss of energy is exactly what happens when I do heavy Deadlifts. I am definitely overdoing it on Andersons (what with Anderson Good Mornings, Anderson Back Squats and Half Anderson Back Squats) but I am going to check myself and not get too greedy with the weights. Thanks to Eric for always keeping me grounded!                  

Anderson Back Squats @ 10^th Pins:

125 kgs x 3 reps

145 x 2

165 x 2 PR

165 x 1

V = 8

Half Anderson Back Squats @ 12^th Pins:

145 x 2

165 x 2 PR

185 x 1 PR

V = 5

Back Squats:

125 x 7

TV = 8 + 5 + 7 = 20

23 Feb 2018
DIIPEN SQUATS

Diipen experimented with Anderson Front Squats today and they were very challenging!

Anderson Front Squats @ 10th Pins:     
125 kgs x 1 rep x 4 sets    
127,5 x 1 PR

Half Anderson Front Squats @ 12th Pins:     
145 x 1 x 2    

M97C22T3 Bench Press Zero Leg Drive 110 kgs x 4 reps & CGBP 75x8

04 Mar 2018 M97C22T3      

                          

ROWS + PRESS + TRICEPS + BICEPS

I took a slightly wider grip on Bench and it felt strange but the weights felt a lot more stable and it was less painful for my shoulders so I am going to stick with it for a bit. I have been reviewing my Row volume and I am averaging about 400 reps per week and I want to get it to 500. Additionally, we are trying to assemble a pulley machine so I will be doing some cable rows in the near future. Till that machine is made I am going to do more band rows.                 

Old School BB Rows:

75 kgs x 20 reps

80 x 15

85 x 10

90 x 10

95 x 10

75 x 20

High to Low Band Rows:

No. 3 x 10 x 3 sets

Low to High Band Rows:

No. 3 x 10 x 3

Row Volume = 145

Bench Press Zero Leg Drive:

105 x 4

110 x 4 PR

110 x 3

107,5 x 3

105 x 4

V = 18

Close Grip Bench Press ZLD:

75 x 8

65 x 10

65 x 8

60 x 12

V = 38

Rolling Thunder:

60 x 1 second

55 x 4 + 5

V = 10s

Rope Pull-ups:

BW x 5 x 2

Tricep Band Pressdowns:

No. 1 x 20 x 6

Preacher Curls:

12,5 x 6 + 4 + 3 = 13

10 x 6 + 9 = 15

15 x 2 w/ Negatives

V = 30