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