M96C18T5 Unilateral Overhead Press 37,5 kgs x 3+2 reps & Chained Dips 28,5 x 5

28 Sep 2017 M96C18T5  

BENCH PRESS Assistance

I took a leap of faith by training this close to DL day but I needed to break this habit of skipping/postponing workouts. Overall this was a good session but doing Chained Dips and Unilateral Overhead Presses in the same session is really demanding on my shoulders and triceps. I will need to shuffle some stuff around or change the training parameters. I went big on both lifts because I skipped this workout last week and I wanted to play catch-up but from next week I will alternate emphasis on each of these.

DB Rows:

35 kgs x 12 reps x 2 sets

High to Low Band Rows:

No. 3 x 10 x 2

Total Weekly Back Volume = 141 + 100 + 60 + 44 = 345

Unilateral Overhead Press:

22,5 x 10

27,5 x 7

32,5 x 5

35 x 3

37,5 x 3 + 2

V = 30

Chained Dips:

8,5 x 10

28,5 x 5 x 2

8,5 x 10 x 2

V = 40

Rope Pull-ups:

BW x 5 x 2