28 Jun 2017 M96C5T5
ASSISTANCE Day 2
My buddy
Diipen absolutely rocked his Chained Deadlift workout. We went off script and
decided to have him work up to a new max because he was running late and with
the way Diipen trains doing a max out workout is actually him dialing the
volume and fatigue down a notch. He hit 2 PRs in this workout with 185 kgs and
190 kgs with 34kgs of added chain weight.
Speaking of
PRs I decided to go for 145 kgs on Anderson Front Squats and it was a smooth
lift. I think 150 or 152,5 kgs is within reach but I am going to chill on this
for now. I tried using a hammer grip on Pull-ups for the first time in a long
time and it felt really good on my back – like I could actually feel my lats
kicking in. I’m going to keep this for body weight pull-ups and maybe I will
start loading them. Now that I have done light Chained Dips this workout I will
do some heavy low volume type work on them next week.
Anderson Front Squats:
125 kgs x 1
rep
135 x 1
145 x 1 @
100% PR
125 x 1 + 1
Cluster Set
OHP Modified 6/2 Progression:
65 x 6
75 x 2
66,5 x 6
76,5 x 2
67,5 x 6
77,5 x 2
V = 24
Weighted Pull-ups:
25 x (2 + 2)
x 2 Cluster Sets
BW x 5 x 3
sets @ Hammer Grip
V = 23
Chained Dips:
8,5 x 6 x 5
V = 30
Tricep Band Pressdowns:
#1 x 20 x 6
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