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