M96C14T5 Anderson Back Squats 125 kgs x 6 reps @ 10th Pins @ 70%

29 Aug 2017 M96C14T5  

SQUAT Day

I progressed on Squats by lowering the height of the pins from 11 to 10 and it felt fine on my Quads. The issue is that 6 reps is a lot of volume for me let alone 6 reps across 4 sets and this is without taking into account the injury in my right Quad. So getting this kind of volume done is really off-putting because I am used to doing super high intensity squats for really low volume 2-3 times a week. I won’t increase the depth next week because I think that would be premature. Instead, I plan on adding a couple of sets to this – maybe a heavy triple or double or something close to my comfort zone of 90%+. I am also switching up my training template for the next few weeks.

I have been training 6 times a week but I am condensing some workouts and just improving efficiency overall. I want a couple of days off to fall back on incase life gets in the way and I need to reschedule training sessions. As always, there will be a LOT of superset work done and this is just a template meant for me to loosely adhere to.

Day 1: DL & OHP Main Event

Day 2: BP Assist + Pull-ups + BB Rows

Day 3: OHP Assist + DB Rows + Biceps + Triceps + Grip

Day 4: Off

Day 5: SQ + Band Rows + Biceps

Day 6: BP Main Event + Triceps + Grip

Day 7: Off

Anderson Back Squats @ 10^th Pins @ 70%:

125 kgs x 6 reps x 4 sets

Pull-ups:

BW x 6 x 4

Total Back Volume:

V = 170 + 55 + 88 + 24 = 337

M96C14T4 Overhead Press 2/10 Method & Chained Dips

28 Aug 2017 M96C14T4  

LEFT OVER Training

I paired Overhead Presses and Chained Dips with Barbell Rows. I went into the workout feeling extremely lethargic and sluggish but I got it done and done well.

Overhead Press:

2/10 Method

80 kgs x 2 reps @ 86%

55 x 10 @ 59.1%

81,5 x 2 @ 87.6%

58 x 10 @ 62.3%

83 x 2 @ 89.2%

61 x 10 @ 65.6%

V = 36

Chained Dips:

8,5 x 10 x 5 sets

BB Rows:

75 x 8 x 11 

M96C14T3 Unilateral Overhead Press 37,5 kgs x 3 reps

27 Aug 2017 M96C14T3  

OVERHEAD PRESS Assistance

Unilateral Overhead Presses are coming along smoothly. The bulk of my work sets are in the 30+ kgs range so I am glad to be focusing on that. I did a triple with 37,5 kgs for a PR and then I rest-paused it with a single which I am not counting because I just wanted the confidence boost. Most of my assistance day workouts have big supersets or alternate sets (it’s a superset with a break in-between because this isn’t Crossfit). Today’s workout was no different. I supersetted / alternate-setted Unilateral Overhead Presses, DB Rows and Grip work. That means first I did 6 sets of Uni OHP, DB Rows and Rolling Thunder. Then I did 2 sets of Uni OHP, DB Rows and Rope Pull-ups. The arm work was also done in triset / superset format.

Unilateral Overhead Press:

22,5 kgs x 10 reps

27,5 x 7

32,5 x 5

35 x 4

37,5 x 3 PR + 1 bonus (not counted)

30 x 6

20 x 10 x 2 sets

V = 55 (+2)

DB Rows:

30 x 10

35 x 7

40 x 5

50 x 4

65 x 3

35 x 6

25 x 10 x 2

V = 55 (+2)

Rolling Thunder:

60 x 1 second

57,5 x 1 + 1

55 x 4

52,5 x 6

50 x 6 x 2

V = 25s

Rope Pull-ups:

BW x 5 x 2

Preacher Curls:

10 x 8 x 2

7,5 x 11 x 2

5 x 15 x 2

Tricep Skullcrushers:

25 x 12 x 5

Tricep Band Pressdowns:

No. 1 x 20 x 5

M96C14T2 Chained Bench Press 76 kgs + 51c

26 Aug 2017 M96C14T2  

BENCH PRESS Assistance

I missed a heavy bench session last week so I merged that workout with an assistance workout to cram whatever I could. This is the first time I’m doing Chained Bench Press and this is an incredibly difficult exercise. Both the top sets with 75 and 76 kgs were grinders and after that regular BP seemed extremely easy.

Chained Bench Press +51 kgs:

45 kgs x 2 reps

55 x 2

60 x 2

65 x 2

75 x 1

76 x 1

Bench Press Repetition Effort:

105 x 6 PR

105 x 5

10 x 4 no legs

3 Giant Sets

Bench Press:

105 x 1 no legs

High to Low Band Rows:

No. 2 x 20

Flat DB Press:

20 x 15

Low to High Band Rows:

No. 2 x 20

Tricep Band Pressdowns:

No. 1 x 20

BB Rows:

70 x 10

Volume Check:

BP = 28

Chest = 45

Back = 170

Triceps = 60

M96C14T1 Deadlifts 226 kgs x 6 reps & Overhead Press 93 kgs x 2 reps PR

25 Aug 2017 M96C14T1    

DEADLIFT Day

As expected; Eric Troy’s solution to my problems with my quads not firing on the first rep of Deadlifts got solved with fewer warm-ups on Good Mornings and an addition of Jump Squats. To round this effect off; I switched my choice of music to something mellow and it did the trick with the first set of DL. I should have played some more with my music selection because my second set was difficult. Usually I listen to loud music like Eminem or Hollywood Undead but when I am feeling anxious and nervous this type of music tends to backfire on me. So I switched it to some chilled Country with Keith Urban, Kenny Chesney and Jason Aldean.

On one hand I understand that the troubles I am facing with DL is to be expected given the workload, intensity and aggression I am putting in week in week out but I also want to do the best that I can and if sometimes seemingly insignificant things like music choice can make an iota of a difference then I’m jumping on that. It is all baby steps. Next week, for DL; I will try to improve the density a bit more.

Warm-ups:

SSB Good Mornings: Warm-up to 145 kgs x 1 rep @ 90% of Benchmark

Jump Squats: BW x 2 x 4 sets

Deadlifts: 187,5, 200, 212,5 x 2 & 222,5 x 1

Deadlifts:

Eric Troy’s “Not that kind of Density” Progression @ 93%

226 x 6 PR + 2 Rest-Pause

226 x 3 + 2 RP

Recap:

Week 1: 4 PR + 4 + (2 + 2) @ 11 min rest

Week 2: (5 PR + 2) + 3 + 3 @ 13 min rest

Week 3: Off

Week 4: (6 PR + 2) + (3 + 2) @ 13 min rest

Overhead Press:

93 x 2 PR @ 100%

75 x 5 + 4 + 4 = 13 RP (+0)

70 x 6 + 4 + 4 = 14 RP (+1)

M96C13T3 Eric Troy's Recovery Protocol with Anderson Squats & Weighted Pullups

22 Aug 2017 M96C13T3  

SQUAT Day

Anderson Back Squats were challenging because this is the first time I am doing work sets without knee wraps and with the increased height and the instability that comes with that; I just kept feeling like my footing was off or something. I am going to repeat this same weight same height next week and I have a feeling it will be a lot easier. Eric Troy’s Recovery Protocol (it is a fancy name I invented) for my injury is going to have me progress by increasing depth as I get comfortable with the weight. If I can’t improve depth I will add weight. Either way next week is going to be some form of progression.

Weighted Pull-ups:

25 kgs x (2 + 2 + 1) reps x 2 Cluster Sets

Pull-ups:

BW x 5 x 4 sets

Back Volume = 383 reps

Anderson Back Squats @ 11^th Pin:

125 x 6 x 4 @ 70%

Hammer Curls:

20 x 5 x 2

10 x 10 x 2

5 x 15 x 2

Rope Pull-ups:

BW x 5 x 2

Fat Gripz:

95 x 2 seconds PR

92,5 x 2

90 x 4

85 x 4 x 2

75 x 10

V = 26s

M96C13T2 Unilateral OHP 37,5 kgs x 2 reps PR feat. Diipen FSQ 137,5 and Yuvraj DL 207x5 225x2

21 Aug 2017 M96C13T2  

OVERHEAD PRESS Assistance

I got lazy and skipped a workout so I had to combine two workouts and luckily both were OHP Assistance days. Unilateral OHP’s were supersetted with DB Rows. I have scaled back on the volume with both these exercises and I am focusing more on 30 kgs + on the Uni OHP work.

Unilateral Overhead Press:

22,5 kgs x 10 reps

27,5 x 7

32,5 x 5

35 x 4

37,5 x 2 PR

30 x 5

20 x 10 x 2 sets

DB Rows:

30 x 10

35 x 7

40 x 5

50 x 4

65 x 2

35 x 5

25 x 10 x 2

Overhead Press:

2/10 Method

80 x 2 @ 87.9%

55 x 10 @ 60.4%

81 x 2 @ 89%

57,5 x 10 @ 63.2%

83 x 2 @ 91.2%

61 x 10 @ 67%

BB Rows:

70 x 12 x 2 Supine Grip

80 x 8 x 2 Supine Grip

95 x 5 x 2 Prone Grip

Skullcrushers:

25 x 12 x 4

Tricep Band Pressdowns:

No. 1 x 20 x 4

Rope Pull-ups:

BW x 5 x 2

Rolling Thunder:

60 x 3 seconds PR

57,5 x 2

55 x 3 x 2

50 x 7 x 2

V = 25s

Diipen hit a new PR on Front Squats with 137,5 kgs. He has been skipping too many workouts so today was a full-body type blast with big compound lifts to get him prepped and fired up for his Deadlifts.

Front Squats:

Singles, Doubles and Triples with 125 kgs

130 x 1

137,5 x 1 PR

Overhead Press:

55 x 4

80 x 1 PR

57,5 x 4

62,5 x 4

BB Rows:

70 x 4 x 2 sets

80 x 4 x 2

95 x 2 x 2

Yuvraj progressed on Deadlifts on all three sets of 5 reps with micro-increments.

Deadlifts 5/1 Method:

205,5 kgs x 5 reps

215 x 2

206 x 5

220 x 2

207 x 5 @ 82.8%

225 x 2 @ 90%

Strongman Style Circuit:

Deadlift 125 x 4

Uni OHP 30 x 3

DL 125 x 4

U-OHP 20 x 10

DL 125 x 4

U-OHP 20 x 10

M96C13T1 Chained Dips 8,5 kgs x 10 reps

19 Aug 2017 M96C13T1  

BENCH PRESS Assistance

The right quad is recovering nicely. I have a new plan for Squats thanks to Eric Troy and I will post it later in the week once Squat Day rolls around. Today’s workout was good and should hopefully build that bottom part of the Bench Press.

Circuit 1: 5 sets

Chained Dips:

8,5 kgs x 9 reps x 3 sets

8,5 x 10 x 2

Pull-ups:

BW x 5

Low to High Band Rows:

No. 2 x 20

Circuit 2: 5 sets

Flat DB Press:

20 x 13

High to Low Band Rows:

No. 3 x 10

No. 2 x 15

Circuit 3: 6 sets

Preacher Curls:

10 x 8 x 2

7,5 x 10 x 2

5 x 15 x 2

Tricep Band Pressdowns:

No. 2 x 10 x 3

No. 1 x 20 x 3

Volume Check:

Chest = 112

Back = 250

Biceps = 66

Triceps = 90

M96C12T6 Anderson Back Squats 165 kgs RAW

16 Aug 2017 M96C12T6   

SQUAT Day

I am really happy to get these Squat numbers all raw for the most part. What is worrying me is that on the last rep with 125 kgs despite my knees being wrapped I aggravated my right Quad injury again. I think my stance was too narrow and it has flared up a bit. I am hoping the pain goes away and if it does then I will continue with my plan for Deadlifts but if it does not then there will be no DL session this week. These types of injuries are very annoying and take a while to go so these types of slip-ups come with the territory.

Weighted Pull-ups:

+25 kgs x (2 + 2 reps) x 2 sets

Anderson Back Squats:

145 x 2

165 x 1 + 1 + 1 @ 92.4%

165 x 2 + 1 @ 92.4% w/ Wraps

Anderson Front Squats:

125 x 1 + 1 @ 86.2% w/ Wraps

M96C12T5 Bench Press Pin Press 125 kgs @ 100%

16 Aug 2017 M96C12T5  

BENCH PRESS Main Event

I skipped Tuesday night’s training so I was forced to combine two workouts. I should be ecstatic about hitting my bench numbers but I’m worried about my right Quad. This was a good workout and I am glad to practice 125 kgs once again.

No. 1 Banded Bench Press Pin Press:

85 kgs x 5 reps

87,5 x 3

90 x 3

91,5 x 3

92,5 x 3

93,5 x 2 PR

Bench Press Pin Press:

100 x 2

110 x 2

117,5 x 2 @ 94% PR

125 x 1 @ 100%

115 x 2 @ 92%

100 x 6 no legs

100 x 5 no legs

Push-ups:

BW x 12 x 3 sets

Tricep Band Pressdowns:

No. 1 x 20 x 5

Rope Pull-ups:

BW x 5 x 2

Rolling Thunder:

57,5 x 3 seconds x 2

55 x 2 x 2

50 x 5

50 x 8

V = 23s

M96C12T4 Chained Dips 8,5kgs x10reps

14 Aug 2017 M96C12T4  

BENCH PRESS Assistance 2

I cannot believe how sore I was going into this workout. Last night’s training has absolutely wrecked my shoulders. This is another reason why a reset and change of strategy for Uni OHP’s is so crucial. Today’s Chained Dips were challenging and fun.

Chained Dips:

8,5 kgs x 9 reps x 3 sets

8,5 x 10 x 2 PR

V = 47

Low to High Band Rows:

No. 2 x 20 x 5

V = 100

Unilateral Overhead Press 40kgs Feat. Diipen SSB Squats & Yuvraj Deadlifts

13 Aug 2017 M96C12T3  

OVERHEAD PRESS Assistance

Nailing a rep PR on Uni OHPs and then setting a new max is a big milestone for me and this is an indication that it is time to reset the training parameters and come at this in a better manner. So what I am going to do is to alter the combination of Uni OHP and DB Rows as supersets by adding in some Band Rows. In addition to that I will reset the volume a bit and focus on a lot of high rep sets toward the end and the goal is going to be to own 40 kgs and then move on to bigger and scarier things.

Unilateral OHP:

20 kgs x 13 reps

25 x 8

30 x 6

32,5 x 6

35 x 5 PR

40 x 1 PR @ 100%

20 x 13

20 x 10 x 2 sets

DB Rows:

30 x 10

35 x 10

40 x 6

45 x 6

50 x 5

60 x 1

20 x 15

20 x 10 x 2

EZ Tricep Skullcrushers:

25 x 12 x 4

Tricep Band Pressdowns:

No. 1 x 20 x 4

Hammer Curls:

20 x 5 x 3

10 x 11 x 3

5 x 15 x 2

Rope Pull-ups:

BW x 5 x 2

Fat Gripz:

93,5 x 2 seconds

93,5 x 3

92,5 x 2

90 x 4

85 x 8

75 x 12

V = 31s

Diipen Kochaa​ did some heavy SSB Squats after which he did a grueling circuit of Jumping Jacks, Push-ups, DB Swings, Uni OHP and DB Rows. Fat loss is on the menu!

SSB Squats:

135 kgs x 3 reps

145 x 3

155 x 2 + 1

165 x 1 x 4 sets @ 99%

145 x 4

105 x 10

3 Circuits of

Jumping Jacks:

BW x 10

Push-ups:

BW x 6

DB Swings:

20 x 10

Uni OHP:

20 x 5

DB Rows:

20 x 10

Yuvraj Jain​ progressed on the 5/1 Method by adding reps to the singles and basically building to 5/2 Method. After this, Yuvraj did a Strongman-Style circuit of Deadlifts and Unilateral Overhead Presses.

Deadlifts:

205 kgs x 5 reps

215 x 2

205,5 x 5

220 x 2

206,5 x 5

225 x 2 @ 90%

Strongman-Style Circuit:

30 x 3 Unilateral OHP

125 x 4 Deadlift

20 x 10 Uni OHP

125 x 4 DL

20 x 10 Uni OHP

125 x 4 DL

M96C12T2 Bench Press Assistance Circuit

12 Aug 2017 M96C12T2  

BENCH PRESS Assistance

This was a smooth easy circuit and I think I’ll progress by adding reps to the Rows and DB Presses.  

5 Circuits of:

Bench Press @ 86.4%:

105 kgs x 1 rep (no legs)

BB Rows:

70 x 5

Flat DB Press:

20 x 12

High to Low Band Rows:

No. 2 x 15

Tricep Band Pressdowns:

No. 1 x 20

Volume Count:

Chest = 65

Back = 100

Triceps = 100

M96C12T1 Deadlifts 226 kgs x 5 reps PR @ 93%

11 Aug 2017 M96C12T1    

DEADLIFT Day

This was a good workout. I trained earlier in the day and I was expectedly sluggish but the thing that I am struggling with is the first rep of each Deadlift set. For some reason it is like the muscles in my legs just refuse to fire and it takes multiple attempts to break the bar off the floor. You’d think that psychologically the difference between doing 226 x 5 and 243 x 1 is that with 226 I have to “keep going” till I get 5 reps and with 243 I have to “give it hell” because I only have 1 rep. But with me they are both the same. My obstacle is that first rep one way or another. I’ve been complaining about this for a year now and this problem is just not budging. I will need to speak to my mentor Eric Troy about this because he will have some neat tricks up his sleeve to solve this glitch. Apart from this nagging limitation I am super pleased with the rest-pause set and I think in another week or maybe two I will be done with 93% and it will be time to move up.

Warm-ups:

SSB Good Mornings: Warm-up to 145 kgs x 1 rep @ 90% of Benchmark

Deadlifts: 187,5, 200, 212,5 x 2 & 222,5 x 1

Deadlifts:

Eric Troy’s “Not that kind of Density” Progression @ 93%

226 x 5 PR + 2 Rest-Pause

226 x 3

226 x 3

Recap:

Week 2: (5 PR + 2) + 3 + 3 @ 13 min rest

Week 1: 4 PR + 4 + (2 + 2) @ 11 min rest

Overhead Press:

91 x 2 PR @ 100%

75 x 5 + 4 + 4 = 13 RP (+1)

70 x 5 + 4 + 4 = 13 RP (+0)

M96C11T5 Bench Press 121,5kgs PR & Diipen Deadlifts

09 Aug 2017 M96C11T5  

BENCH PRESS Main Event

I was worried that last night’s Uni OHP work would play against me today on Bench but I think it helped me out. My shoulders felt great and I didn’t feel any aches and pains and despite being sore there was no problem in technique. I think the soreness might have helped me hit a PR with 121,5 kgs. I think all the DB Presses are helping because I am much more stable and stronger off the chest now. In short: whatever I am doing is working so far. Next time this workout rolls around my goal is to repeat 121,5 with a pause and to hit 116 for a triple.

No. 2 Banded Bench Press:

85 kgs x 5 reps

87,5 x 4

88,5 x 4

90 x 4

91,5 x 3

92,5 x 2 PR

Bench Press:

107,5 x 3

112,5 x 1

116 x 2

121,5 x 1 @ 100% PR

105 x 5 PR (no legs)

Tricep Band Pressdowns:

No. 2 x 5 x 4 sets

No. 1 x 20 x 4

Push-ups:

BW x 15 x 3

Rolling Thunder:

60 x 2 seconds x 3

50 x 6 x 3

V = 24s

M96C11T4 Anderson Back Squats 165kgs x3reps & Unilateral Overhead Press 35x4

08 Aug 2017 M96C11T4  

SQUAT & OVERHEAD PRESS Day

Unilateral Overhead Presses were a real gamble today. I have no idea how this is going to affect tomorrow’s Bench Press workout but I took the risk because I have been itching to hit a rep PR with 35 kgs. With today’s DB Rows completed; I have hit a total volume of 257 reps for Back training this week.

Onto today’s main event: Anderson Squats. My right quad injury is healing and I was able to do all the warm-ups without using my knee wraps with minimal discomfort. This is very good news. I am not ready to squat to full depth as yet but I know I will get there in a while. Next week I am hoping to take 145 kgs without wraps as well but it will all depend on how I feel going into the workout. The sets with 165 felt good and I am feeling more confident with my strength on these. 165 x 3 is a PR on ABSQ but because I am using wraps I am not counting this but I am tempted pull a Westside and create a “new” exercise of ABSQ w/ Wraps and start listing PRs under that. The cluster set on AFSQ was easy and I think I can easily build on this volume wise next week.

Unilateral OHP:

20 kgs x 13 reps

25 x 8

30 x 6

32,5 x 6

35 x 4 PR

20 x 13

20 x 10

20 x 10

V = 70 (+1)

DB Rows:

30 x 10

35 x 10

40 x 6

45 x 6

50 x 4

20 x 15

20 x 10

20 x 10

V = 71 (+1)

Anderson Back Squats w/ Wraps:

145 x 2

165 x 3 @ 92.4%

165 x 2

155 x 2 x 2 sets

Anderson Front Squats w/ Wraps:

125 x 1 + 1 + 1 Cluster Set

Fat Gripz:

93,5 x 4 seconds PR

92,5 x 4 x 2

90 x 5

85 x 6 + 5

75 x 10

V = 38s

Rope Pull-ups:

BW x 5 x 2

Workout Template

10 AUG 2017

Fri: DL + OHP

Sat: Flat DB Press + Band Rows + Triceps + Push-ups

Sun: Chained Dips + Uni OHP + DB Rows + Grip + Biceps

Mon: Left Over Day

Tue: SQ + Grip + Biceps
Wed: BP + Triceps

10 AUG 2017

Fri: Deadlift & Overhead Press Main Event

Sat: Bench Press Assistance Day

Sun: Overhead Press Assistance Day

Mon: Left Over Day

Tue: Squat Day
Wed: Bench Press Main Event

M96C11T3 Chained Dips 8,5 kgs x 10 reps

07 Aug 2017 M96C11T3  

BENCH PRESS Assistance

This was an easy BP assistance session. Next week I will add more reps to everything and keep ramping up the volume.

Chained Dips:

8,5 kgs x 9 reps x 4 sets

8,5 x 10 PR

V = 46 (+1)

Flat DB Press:

20 x 13 x 4

30 x 8 x 3

V = 76 (+6)

High to Low Band Rows:

No. 2 x 20 x 5

Low to High Band Rows:

No. 3 x 10 x 5

Tricep Band Pressdowns:

No. 1 x 20 x 5

Push-ups:

BW x 10 x 3

M96C11T2 Overhead Press 61 kgsx10reps & Pullups

05 Aug 2017 M96C11T2  

OVERHEAD PRESS Assistance 1

This is the 3^rd day in a row where I am training OHP directly and I am beat. I look forward to a day of respite from OHP work. Supersetting Overhead Presses with Pull-ups is one of my favorite combinations.

Overhead Press:

2/10 Method

80 kgs x 2 reps @ 87.9%

55 x 10 @ 60.4%

81 x 2 @ 89%

57,5 x 10 @ 63.2%

83 x 2 @ 91.2%

61 x 10 PR @ 67%

Pull-ups:

BW x 6 x 6 sets

Hammer Curls:

20 x 5 x 2

10 x 10 x 2

5 x 15 x 2

M96C11T1 Deadlifts 226kgs x4reps PR & Overhead Press 91kgs x2reps

04 Aug 2017 M96C11T1    

DEADLIFT Day

This is a new wave of Eric Troy’s “Not That Kind of Density” Progression on Deadlifts and I am working with 93% of my max. I think this wave will run for a week or two and then I need a deload week of Deficit DLs and Graduated DL Struggle Sets. After that I will begin another fresh wave with 96%.

Today’s workout was very challenging because getting that 1^st rep on each and every set was a huge mental hurdle for me. I was extremely frustrated with how my muscles refused to fire and I would need multiple attempts before the first rep flew off the floor. So, to cope with this, I began pacing a bit before the last set and this really worked wonders and so on the fly; I decided to make the last set into a Rest-Pause set so that I could get one more “first rep” in this session. I am really happy with the overall volume and the new Benchmark 4RM PR.

Overhead Presses were absolutely no joke. This is the second OHP day done back to back and 91 kgs was brutal. I almost blacked out on the second rep but I fought that fade-out and completed the rep with a hold at the top. This happens sometimes so whoever is worried; don’t be. OHPs can get difficult.     

Warm-ups:

SSB Good Mornings: Warm-up to 145 kgs x 1 rep @ 90% of Benchmark

Deadlifts: 187,5, 200, 212,5 x 2 & 222,5 x 1

Deadlifts:

Eric Troy’s “Not that kind of Density” Progression @ 93%

226 x 4 PR

226 x 4

226 x 2 + 2 Rest-Pause

Recap:

Week 1: 4 PR + 4 + (2 + 2) @ 11 min rest

Overhead Press:

91 x 2 PR @ 100%

75 x 6 + 4 + 2 = 12 RP (+0)

70 x 6 + 5 + 2 = 13 RP (+1)

M96C10T6 Banded Overhead Press No. 2 72,5kgs, Bench Press 100kgs Repetition Effort & Yuvraj Jain DL 225kgs

03 Aug 2017 M96C10T6   

BENCH PRESS Main Event

I think I bit off more than I could chew with all those PRs on Banded Overhead Presses. Later on, Bench Press rep work with 100 kgs absolutely buried me because I kept on failing the 9^th rep on all 3 sets and that was super frustrating. But, I am going to ramp up the weight to 105 kgs next session and later I will cycle back to 100 kgs to pack on more volume. Volume is king when it comes to Bench work.

No. 1 Banded Overhead Press:

65 kgs x 5 reps PR

67,5 x 3

68,5 x 3

70 x 3

71,5 x 2 PR

72,5 x 2 PR

Overhead Press:

90 x 2 @ 98.9%

Bench Press Repetition Effort:

100 x 8 F x 3 sets

Tricep Band Pressdowns:

No. 2 x 5 x 4

No. 1 x 20 x 4