M96C19T1 Deadlifts @ 96% 233 kgs x 5 + 3 Cluster Set & Overhead Press 93 kgs x 2, 91 kgs x 1 Drop Set

29 Sep 2017 M96C19T1    

DEADLIFT & OVERHEAD PRESS Main Event

Eric Troy’s changes to my warm-ups have made a world of a difference. I was dialed in and I have ZERO complaints about lack of leg drive. Everything was firing on all cylinders and that is why I went absolutely balls to the wall with this workout. This is the last week of this progression protocol because I have absolutely milked it for all it’s worth. I absolutely killed it on Deadifts leaving nothing in the tank. I also improvised on Overhead Presses and did a heavy dropset single to test the waters despite all the soreness from last night’s Uni OHPs and Chained Dips.

Warm-ups:

Pin Back Squats: 65 kgs x 3 reps, 105 x 3 & 125 x 2

SSB Good Mornings: 75 x 5, 115 x 3, 125 x 3 & 145 x 3

Deadlifts: 200 x 2, 212,5 x 1 & 222,5 x 2

Deadlifts:

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

233 x 5 PR + 3 Cluster

233 x 3 Cluster

V = 11

Summary:

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

Week 2: (5 + 3) + 3 @ 13 min rest

Overhead Press:

93 x 2 @ 100%, 91 x 1 @ 97.8% Dropset

75 x 5 + 5 = 10 Rest-Paused

70 x 5 + 5 = 10 RP

65 x 6 + 6 = 12 RP

60 x 5 + 5 + 3 = 13 RP (+1)