03 Mar 2017 M95C27T1
DEADLIFT Day
I felt very sluggish and
low on energy throughout the Good Morning section of the workout. But after
some deadlift warm-ups I had some coffee and that got me in gear for Deadlift
and Back Supersets. A while ago I had commented that I might need to reset
these workouts because I am running into a wall in terms of progress. I was
wrong. There is a lot of room: adding volume to back, adding weight to the
Pull-ups, switching back exercises and on DL; turning singles to doubles and
doubles to triples plus fractional loading. So worse case scenario if I
stagnate on DL and I keep progressing on Back work that is still Qualitative
Progress for me. Today I added weight to the GM sets, I added a rep to Chained
GMs, I turned a 225 double to a triple on DL while maintaining volume and I
added a rep on the Band Rows. That is enough for one day!
Good Mornings:
147,5 kgs x 3 reps
150 x 3
152,5 x 3
155 x 3
160 x 3 x 2 sets
Chained GM:
135 + 34c x 7
135 + 34c x 8 PR
3 DEADLIFT & BACK
SUPERSETS
DL:
225 x 3 @ 92.5%
227,5 x 2 @ 93.6%
227,5 x 1 @ 93.6%
215 x 2 (standalone)
Pull-ups: BW x 5
BB Rows: 75 x 11
High to Low Rows: #2 x 13
Low to High Rows: #2 x 13
Overhead Press:
75 x 2 x 3
EZ Curls:
30 x 8 x 3
Volume Count:
GM = 33
DL = 8
Back = 126
OHP = 6
Biceps = 24
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