M96C9T3 Unilateral OHP 32,5 x 6 PR & Diipen Deadlift Supersets

26 Jul 2017 M96C9T3   

ASSISTANCE Day 

Everything is coming along nicely. I am going to break some Uni OHP PRs soon with reps before weight. I love pairing push and pull exercises so I supersetted Uni OHP with DB Rows and then I supersetted Chained Dips and Pull-ups. I am also anxious to see how deadlifts go down.

Unilateral Overhead Press:

20 kgs x 13 reps

25 x 8

30 x 6

32,5 x 6 PR

35 x 2 @ 100% Benchmark

20 x 12

20 x 10 x 2 sets

DB Rows:

30 x 10

35 x 10

40 x 6

45 x 6

45 x 2

20 x 9

20 x 10 x 2

Chained Dips:

8,5 x 8 x 2

8,5 x 9 x 3

Pull-ups:

Prone Grip 4 + Hammer Grip 4 x 5

Volume Count:

Uni OHP = 67 (+2)

DBR = 63 (+2)

Chained Dips = 45 (+1)

Pull-ups = 40 (+15)

Fat Gripz:

93,5 x 3 + 1 seconds

92,5 x 1 x 2

90 x 2 + 1

85 x 3

85 x 4

75 x 9

V = 25s

Rope Pull-ups:

BW x 3 x 3