M95C35T1 Heavy Good Mornings, Chained GM, Deadlifts & Overhead Press

29 Apr 2017 M95C35T1   

DEADLIFT Day

In the beginning of this training block, this workout had me working in the 140-150 kgs range on GM, lighter Chained GM for fewer reps, only 2 DL sets with 225 and 227,5 for doubles. Now, I have pretty much worked up to doubling all the volume I began with plus I have increased the intensity. That is a LOT of progress and I am reaching the stage where something is going to give and before that happens, I am going to reset this workout. I won't do a complete reset because I haven't reached that dire state; but, I am going to scale back the volume on DL, I am going to add in a set of 185 x 7 at the end and I am going to add a high rep set of Chained GM.

Good Mornings:

150 kgs x 3 reps

152,5 x 3

155 x 3

160 x 3 x 2 sets

160 x 4 @ Benchmark

Chained GM +34c:

135 x 8 x 2 @ Benchmark

DEADLIFT & BACK Supersets:-

DL:

225 x 3 @ 92.5%

227,5 x 2 x 2 @ 93.6%

215 x 2 Standalone

Back x3 sets:

Pull-ups BW x 6

BB Rows 75 x 11

High to Low Band Rows #2 x 13

Low to High Band Rows #2 x 13

Overhead Press:

85 x 2

75 x 3 + 3 + 2

Hammer Curls:

10 x 10 x 3

Volume Check:

GM = 35

DL = 9

Back = 129

OHP = 10

Biceps = 30