M96C18T1 Deadlifts 233 kgs x 4 reps PR & Overhead Press 93 x 2

22 Sep 2017 M96C18T1    

DEADLIFT & OVERHEAD PRESS Main Event

So my mentor Eric Troy has this intensive intensity based program called the Singles Scene in which the trainee works upwards of 90% of their max for singles and the volume forms a high / medium / very high / low wave over a 4 weeks span. Today’s workout was like Singles Scene on steroids because I got 10 solid reps with 96% of my max. This probably won’t shake my 1RM at the moment but it is a big improvement on my workload capacity. After I finish this density progression I will be doing a rotation of 3 weeks of Good Mornings and 3 weeks of Deadlifts and I am looking forward to this because intensity GMs really help me stay stable on the DL.

Warm-ups:

Jump Deadlifts: BW x 2 reps x 4 sets

SSB Good Mornings: Warm-up to 135 kgs @ 84.4% of Benchmark

Deadlifts done along with GM: 75 to 222,5

Deadlifts:

Eric Troy’s “Not that kind of Density” Progression @ 96%

233 x 4PR + 1 Cluster

233 x 3 + 2 Cluster

V = 10

Summary:

Week 1: (4 PR + 1) + (3 + 2) @ 13 min rest

Overhead Press:

93 x 1 @ 100%

93 x 2 @ 100%

75 x 5 + 5 = 10 Rest-Paused

70 x 5 + 5 = 10 RP

65 x 7 + 5 = 12 RP

60 x 8 + 4 = 12 RP