13 Jan 2017 M95C20T1
DEADLIFT Day
I was pressed for time
so I had to really rush through this workout. I progressed on Good Mornings as
well as on Rows. Deadlifts were challenging and I don't think I will increase
the weight just yet. I am toying with the idea of replacing the 185 x 7 set
with 215 x 2 because I am doing high rep Deadlifts once in the week and to do
them again on my "heavy" day seems too much. I am here to lift big
after all - not do Cardio with Deadlifts lol. The next step on GM is to build
on 160 by making it into 2 triples. It's all about baby steps.
SSB Good Mornings
Warm-ups:
30 kgs x 6 reps
35 x 6
55 x 3
65 x 3
85 x 3
95 x 3
105 x 3
125 x 3
135 x 3
GM Work Sets:
147,5 x 3
150 x 3
152,5 x 3
155 x 3
157,5 x 3
160 x 3 PR
GM + Chains:
135 + 34c x 7
135 + 34c x 7
Deadlift Warm-ups:
187,5
200
212,5
DL SUPERSETS WITH BACK
TRAINING:
Deadlifts:
225 x 2 @ 92.5%
227,5 x 2 @93.6%
185 x 7
Back Training:
Pull-ups- BW x 5 x 3 sets
High to Low Band Rows- #2 x 13 x 3
Low to High Band Rows- #2 x 12 x 3
Barbell Rows- 75 x 11 x 3
Preacher Curls:
10 x 7 x 3
Volume Check:
GM = 65
DL = 11
Back = 123
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