03 Jan 2017 M95C18T2
BP + SQ + Back
So far I have been
focusing on repping out weights in the 90-100 kgs range. I am now shifting my
focus to the 100 kgs mark. I made a small change in this workout and instead of
repeating 95 kgs for 2 sets, I did an extra set of 100 kgs for 5 reps. My max on
this has been 6 reps but I want to push that to 8 reps in the next few weeks.
This week I got 5 + 5 then next week I am hoping for 6 + 5 then 6 + 6 then 7 +
6, etc while all the other volume remains constant. After bench I did a bunch
of back and grip stuff and by the time Anderson Front Squats rolled around I
was exhausted but I cranked out some quick heavy sets. The dropset with 140 kgs
was after a minor failure due to rolling forward..so there's an added single
that I have sneaked in to re-rack the weight lol. But, I ended on a positive
with some heavy weight so I cannot complain!
Bench Press Volume:
90 kgs x 10 reps
92,5 x 8
95 x 8
97,5 x 5
100 x 5
100 x 5
107,5 x 2 @ 91% Paused
BP Drop Set:
100 x 4, 90 x 6, 80 x 8,
70 x 10
Back & Tricep Supersets:
High to Low Band Rows- #2 x 15 x 5
Tricep Band Pressdowns- #1 x 20 x 5
Low to High Band Rows- #2 x 15 x 5
Grip & Bicep Stuff:
Rolling Thunder
Rope Pull-ups
Preacher Curls
Hammer Curls
Anderson Front Squats:
Cluster Set- 125 x 1 + 1
+ 1
Drop Set- 140 x 1 @ 98%,
135 x 1
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