M96C3T5 Kanishk Front Squats Diipen Chained Deadlifts & Ashim Chained Dips & Back Squats

14 Jun 2017 M96C3T5   

GRIP, SQUATS & DIPS Training

Good straight-forward workout. I got everything that I wanted and things are plodding along slowly and steadily. I went into this session with zero motivation and was planning on skipping dips and squats and doing them tomorrow but some form of work ethic kicked in and I knocked my goals out of the park.

Wrist Roller:

5 kgs x 2 reps x 3 sets

Rope Pull-ups:

BW x 5 x 2

Fat Gripz:

85 x 5s

92,5 x 2 + 1

93,5 x 2

90 x 2

85 x 5

75 x 7

V = 25

Overhead Press:

75 x 6 Rest-Paused (+1)

70 x 6 RP

65 x 10 RP

V = 22 (+1)

DB Rows:

40 x 5 x 2

30 x 5 x 2

20 x 10 x 2

Weekly Back Volume = 135 + 26 + 40 = 201

Chained Dips:

8,5 x 5

18,5 x 6

28,5 x 5 x 2

8,5 x 5 x 2

V = 31 (+1)

Technique Back Squats @ 75% of Old 1RM:

125 x 2 x 5