12 Jul 2017 M96C7T6
ASSISTANCE Day
My right
quad is still aggravated from last week and yesterday’s high rep squats seem to
have pushed it over the edge. Surprisingly, Pistol Squats helped a little and
took the edge off. I am hoping this doesn’t become a problem for me on deadlift
day. Chained Dips went really well because I’ve finally figured out how to keep
my upper back tight throughout the set and I realized on the final set that 8
reps is PR territory for me. I added in Flat DB Presses just to gauge where I’m
at with this exercise. I won’t be going for low reps on this again – my
shoulders felt like they were going to pop. I will stick to high reps and hopefully
pack on some size. Unlike the Deadlift, Overhead Press and Squat; the Bench Press
is the only exercise for which I am forced to aggressively target supporting
muscle groups in order to improve the main movement, sadly.
OHP 6/2 Method Modified:
67 kgs x 6
reps
77 x 2
68 x 6
78 x 2
68,5 x 6
78,5 x 2
Weighted Pull-ups:
25 x (2 + 2)
x 2 Cluster Sets
BW x 5 x 4
sets
V = 28 (+5)
Chained Dips:
8,5 x 8 x 5
PR
V = 40 (+5)
Pistol Squats:
5 x 2
5 x 3
Flat DB Press:
20 x 15
30 x 10
40 x 4 PR
50 x 0
20 x 16
20 x 6 one
arm at a time
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