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