M97C04T3 Old School BB Rows 105 kgs x 4 reps Unilateral Overhead Press 30 x 5

31 Oct 2017 M97C04T3      

ROWS + BICEPS + PRESS + TRICEPS

I had to do Squats today but I have postponed them to tomorrow. Last night’s training left me extremely sore and going into this workout that soreness was a real baggage to dance with. But, I got it done and hopefully this will lead to some quality growth.

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Old School BB Rows:

105 kgs x 4 x 4

75 x 10 x 2

Back Volume = 258 + 76 = 334

Hammer Curls:

15 x 8 x 2

12,5 x 8 x 2

10 x 10 x 2

7,5 x 6 x 2 negatives

Unilateral Overhead Press:

30 x 5 x 2

20 x 10 x 3

Tricep Band Pressdowns:

No. 1 x 20 x 5

M97C04T2 No. 1 Banded OHP feat Diipen SSB Squats & Yuvraj Deadlifts

30 Oct 2017 M97C04T2      

PRESS + TRICEPS + ROWS + BICEPS

Diipen put up some really heavy doubles on SSB Squats. He is tackling 155 kgs and once he hits a triple with this the next goal will be to crush 165.

Yuvraj is back to his old pulling ability with 215 kgs x 5 reps on DL after considerable amount of volume.

I skipped last night’s workout so I decided to combine two workouts. That plan made today’s workout really grueling. On the Banded OHP’s; I had a proper but brief blackout with 91 kgs for the first single. I knew one of these days this would happens so I placed the safety pins up high and they saved me! But, the workout was very good and I am going to really push the Band Resisted OHP work for as long as possible.

No. 1 Banded Overhead Press:

60 kgs x 5 reps x 2 sets

62,5 x 3

65 x 3

67,5 x 3

70 x 4 PR

Overhead Press:

91 x 1 Blackout @ 97.8%

91 x 2 @ 97.8%

80 x 4

75 x 5

65 x 8

EZ Skullcrushers:

30 x 10 x 3

25 x 12 x 3

Tricep Band Pressdowns:

No. 1 x 20 x 6

Low to High Band Rows:

No. 2 x 20 x 4

High to Low Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

65 x 15 + 5

75 x 12

85 x 10

95 x 8 x 2

85 x 10

75 x 12 + 3

65 x 15

Row Volume = 160 + 98 = 258

Preacher Curls:

10 x 10 x 3

7,5 x 10 x 2

5 x 10 x 2 negatives

M97C04T1-B Kanishk's Deadlift Main Event 125 kgs feat Ashim Chained Dips

27 Oct 2017 M97C04T1-B  

KANISHK’s DEADLIFT MAIN EVENT

Kanishk got in his heavy Deadlift workout and I did some Chained Dips. Kanishk’s recovery is going well and his glutes are clearly becoming stronger week by week (haha).

Kanishk’s Deadlifts for Triples:

95 kgs

97,5

100

102,5

105

107,5

110

112,5

115

117,5

120

122,5

125

Ashim’s Chained Dips:

8,5 x 10 x 3 sets

M97C04T1 Deadlift 240 kgs & 233 x 3 x 2

26 Oct 2017 M97C04T1    

DEADLIFT & OVERHEAD PRESS Main Event

Deadlifts have been rotated in and Good Mornings are out for 3 weeks. I really pushed the envelope and got 15 reps with an average of 94% of my max which means in theory (at least) it is not my max. I have left small pockets of opportunities for me to progress in the next few workouts but this is pretty darn maximal.

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, 135 x 3 & 155 x 2

Deadlifts: 200 x 2, 212,5 x 1

Deadlifts:

222,5 x 2 @ 91.6%

233 x 3 @ 96%

240 x 1 @ 98.9%

233 x 3 @ 96%

226 x 4 @ 93%

219 x 2 @ 90%

205 x 4 @ 84%

Workout Statistics:

Volume = 15 reps (+5 reps)

Work = 3,425 kgs

Workload = 228,3 kgs

Average Intensity = 94%

Overhead Press:

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

M97C03T5 Unilateral OHP 35x5 & Diipen Deadlifts 210 kgs

25 Oct 2017 M97C03T5  

MISC

This was a short and sweet workout just to keep the body moving. I have moved up my Deadlift workout so I kept this workout simple and relatively light.

Unilateral Overhead Press:

20 kgs x 10 reps

30 x 5

35 x 5

Tricep Band Pressdowns:

No. 1 x 20 x 3 sets

M97C03T4 BB Rows 105kgsx4reps & Back Squats 160kgs Paused

24 Oct 2017 M97C03T4  

ROWS + BICEPS + SQUATS

I was too upright on the BB Rows so next time I will stick to the same weight x reps x sets and focus on improving quality. I am really happy to be able to do Back Squats again. There is no pain but the movement feels a little alien to me. This is the first time I am doing Back Squats since July of this year. I will probably take a few more sessions to get my groove back but I am in no hurry.

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Old School BB Rows:

105 kgs x 3 x 2

105 x 4 x 2

Back Volume = 54

Total Back Volume = 255 + 54 = 309

Hammer Curls:

15 x 8 x 2

12,5 x 8 x 2

10 x 9 x 2

7,5 x 6 x 2 negatives

Back Squats:

125 x 5

135 x 4

145 x 3

155 x 2 @ 88.6%

160 x 1 @ 91.4%

V = 15

M97C03T3 Chained Dips & Old School BB Rows feat. Diipen SSB Squats

23 Oct 2017 M97C03T3  

PRESS + TRICEPS + ROWS + BICEPS

This was a simple straight forward workout and I got it done without too much of a challenge. Ironic as it may be; Biceps are the biggest hurdle because I just can’t get the pump or the feeling of the muscle being worked.

Chained Dips:

8,5 kgs x 10 reps x 5 sets

Tricep Band Pressdowns:

No. 1 x 20 x 5

High to Low Band Rows:

No. 2 x 20 x 4

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

65 x 15 + 5 Rest-Paused

75 x 12

85 x 10

95 x 8

95 x 8

85 x 10

75 x 12

65 x 15

Back Volume = 160 + 95 = 255

Preacher Curls:

10 x 10 x 3

7,5 x 10 x 2

5 x 10 x 2 negatives

BB Curls:

20 x 5 negatives 

M97C03T2 Banded Bench Press Pin Press 93,5kgsx4reps & Kanishk BB Rows

22 Oct 2017 M97C03T2  

PRESS + TRICEPS

I have made some mistakes selecting exercises for this new template. Last week I selected Unilateral OHP as the main movement for this workout and then I realized that it doesn’t do justice to my OHP goal (because I can’t get enough work done to justify it as a priority lift) so I changed it to No. 1 Banded Bench Press Pin Press today and I made the mistake of being too aggressive with the weight selection. I am going to keep the reps in the 5-10 range and I will reduce the load accordingly. I am going to begin the workout with just plain Pin Presses and work up to something heavy-ish and then I will reduce the weight, add bands and do 6-8 sets of 5-10 reps. 

No. 1 Banded Bench Press Pin Press:

80 kgs x 5 reps

82,5 x 5

85 x 5

90 x 3

92,5 x 3

93,5 x 4 PR

Bench Press Pin Press:

115 x 2 @ 91.3%

115 x 2 @ 91.3%

107,5 x 2 no legs

100 x 4 no legs

EZ Skullcrushers:

30 x 10 x 3 sets

25 x 12 x 3

Tricep Band Pressdowns:

No. 1 x 15 x 6

Rolling Thunder:

60 x 2 seconds

57,5 x 2

55 x 5

55 x 4

52,5 x 7 + 3

50 x 5 + 4

V = 30s

Rope Pull-ups:

BW x 5 x 2

M97C03T1 Good Mornings 185kgsx3 feat. Diipen Anderson Front Squat 115kgs & Kanishk Deadlifts 120kgsx3

20 Oct 2017 M97C03T1    

GOOD MORNING & OVERHEAD PRESS Main Event

Today’s workout concludes the 3 week block of Good Mornings. Next week I’ll be back to knocking down Deadlifts. I progressed with reasonable aggression on GM today by turning my max of 185 kgs into a triple and then pushing the volume to 10 reps with 145 kgs. Good work, I’m happy.

Warm-ups:

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

SSB Good Mornings: 85 x 5, 115 x 3, 135 x 3 & 155 x 2

SSB Good Mornings:

175 x 3 @ 94.6%

175 x 5 @ 94.6%

180 x 4 @ 97.3%

185 x 3 PR @ 100%

170 x 4 @ 91.9%

165 x 4 @ 89.2%

145 x 10 PR @ 78.4%

135 x 8 @ 73%

Workout Statistics:

Volume = 41 reps

Work = 6545 kgs

Workload = 160 kgs

Average Intensity = 86%

Overhead Press:

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

75 x 5 + 5 = 10 Rest-Paused

70 x 6 + 5 = 11 RP (+1)

65 x 6 + 6 = 12 RP

60 x 5 + 5 + 5 = 15 RP 

M97C02T5 Anderson Back Squats 145 kgs x 2 reps x 2 sets

18 Oct 2017 M97C02T5  

MISC

My goal with this workout was to do some Anderson Back Squats with my legs fatigued from Pin Squats of the previous night and then I wanted to do some Chained Dips but I got distracted with hanging out with my buddy Diipen and talking about future plans and I never got to doing Chained Dips. This is a very short workout that took a very long time to conclude.   

Anderson Back Squats @ 11^th Pins:

145 kgs x 2 reps x 2 sets @ 87.9%

M97C02T4 Barbell Rows 105 kgs & Pin Back Squats 150 kgs x 3 reps

17 Oct 2017 M97C02T4  

ROWS + BICEPS + SQUATS

I got my back volume done for the week on par with the old program of 300+ reps with a LOT of them coming from non band type work. Squats were very comfortable today and at the end I did some free back squats with 75 kgs for the first time since August and there was no pain whatsoever. I only did 3 reps pausing at the bottom and wiggling around and there was no pain but I cut it at 3 because I do not know if this will act up tomorrow. Best to be play it safe. I think if all goes well, I will back to free squats in a month or so.   

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Old School Barbell Rows:

105 kgs x 3 x 4

Back Volume = 52

Total Back Volume = 250 + 52 = 302 reps

Hammer Curls:

15 x 8 x 2

12,5 x 8 x 2

10 x 8 x 2

7,5 x 6 x 2 with negatives

Pin Back Squats @ 9^th Pins:

125 x 2

125 x 7

130 x 5

140 x 3

150 x 3

V = 20

M97C02T3 Bench Press 105 kgs x 7 reps & Old School BB Rows 95 x 8

16 Oct 2017 M97C02T3  

PRESS + TRICEPS  + ROWS + BICEPS

I went in relatively beat up and sore after last night’s One Arm Shoulder Press training but this did not hamper Bench in any big way. I wish I had gotten 8 reps with 105 because that would have been a PR but I’ll take what I can get. BB Rows were very difficult after I had pre-exhausted my back with Band work. I am still playing around with the numbers on Preacher Curls. I think in a couple of workouts I will figure out how to balance the weight range that I am working with.   

Bench Press:

105 kgs x 7 reps

105 x 4 x 2 sets no leg drive

Tricep Band Pressdowns:

No. 1 x 20 x 5

High to Low Band Rows:

No. 2 x 20 x 4

Low to High Band Rows:

No. 2 x 20 x 4

Old School Barbell Rows:

65 x 15

75 x 12

85 x 10

95 x 8

95 x 8

85 x 10

75 x 12

65 x 15

Back Volume = 250

Preacher Curls:

12,5 x 5

10 x 10

7,5 x 10 x 2

5 x 10 x 2 with negatives

M97C02T2 Unilateral Overhead Press 37,5 kgs x 4 + 2 reps Rest-Paused

15 Oct 2017 M97C02T2  

PRESS + TRICEPS

I got some good volume going on Unilateral OHP and I managed to hit my benchmark of 4 + 2 rest-paused reps with 37,5 kgs so I am confident about adding volume moving forward.  

Unilateral Overhead Press:

22,5 kgs x 6 reps

30 x 5

37,5 x 4+ 2 Rest-Paused

35 x 3

25 x 8

20 x 10 x 3 sets

V = 58 reps

Tricep Skullcrushers:

30 x 10 x 3

25 x 12 x 3

Tricep Band Pressdowns:

No. 1 x 15 x 6

V = 156

Rope Pull-ups:

BW x 5 x 2

Rolling Thunder:

60 x 1 second

57,5 x 4 PR

55 x 5

55 x 3

52,5 x 5

50 x 7 + 5

V = 30 seconds

M97C02T1 Good Mornings 185 kgs x 2 reps & Overhead Press 93 x 2

13 Oct 2017 M97C02T1    

GOOD MORNING & OVERHEAD PRESS Main Event

Being the delicate daffodil that I am, due to my immune system and allergies; I went into this workout with a throat irritation that frustrated me while doing anything more than 1 rep. But, being as stubborn as I am, I got some good numbers in and progressed on Good Mornings. Next week is the last week of GM before Deadlifts come back into rotation. Overhead Presses were really difficult today and maybe it was the throat issue or maybe it is because I have slacked off on all Bench activity for 2 weeks.

Warm-ups:

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

SSB Good Mornings: 85 x 5, 115 x 3, 135 x 3 & 155 x 2

SSB Good Mornings:

165 x 3 @ 89.2%

175 x 5 PR @ 94.6%

180 x 4 PR @ 97.3%

185 x 2 PR @ 100%

170 x 4 @ 91.9%

165 x 4 @ 89.2%

145 x 8 @ 78.4%

135 x 8 @ 73%

Workout Statistics:

Volume = 38 reps

Work = 6040 kgs

Workload = 159 kgs

Average Intensity = 86%

Overhead Press:

93 x 2 @ 100%, 91 x 2 @ 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 + 5 = 15 RP (+1)

M97C01T5 Barbell Rows 65 kgs x 15 & 105 x 5

12 Oct 2017 M97C01T5  

BACK Training

I felt bad falling short of my back volume for the week so I squeezed in a brief but challenging workout tonight. The gamble is that heavy Good Mornings are coming up so I may not have been wise to be so stubborn. I didn’t realize till I watched the video that 65 kgs is too light to the extent that I am hammering away reps like a tiger is chasing me out of the forest. I need to slow down and probably be less upright as well.  

Barbell Rows:

65 kgs x 15 reps x 2 sets

85 x (8 + 4) x 2

105 x 5 x 2 PR

Low to High Band Rows:

No. 2 x 20 x 3

High to Low Band Rows:

No. 2 x 20 x 3

Volume = 184

Total Back Volume = 145 + 184 = 329

M97C01T4 Chained Dips, Unilateral OHP 37,5 kgs x 4 reps & Yuvraj Deadlifts 232,5 kgs

11 Oct 2017 M97C01T4  

PRESS Training

Just another short simple workout while Eric Troy finalizes my next training template.

Chained Dips:

8,5 kgs x 10 reps x 3 sets

8,5 x 11 x 3

Unilateral Overhead Press:

30 x 5

37,5 x 4

30 x 5 x 2

M97C01T3 Pin Squats 132,5 kgs x 3 and Anderson Squats 150 kgs x 2 reps x 2 sets

10 Oct 2017 M97C01T3  

SQUAT Training

I have cut back a little bit on the intensity of Pin Squats because I want to give my quad a chance to heal. I will keep building a little every session and hopefully in a short while I will be where I would like to be. I added a rep to the Anderson Back Squat set with 150 kgs and the last set was a brutal grinder. Andersons are super challenging. I am reworking my training schedule a bit. I spoke to my mentor Eric Troy and I have reached the point where I “want” too many exercises and it is causing chaos. Once Eric signs off on my plan/template I’ll post it here.

Pin Back Squats @ 9^th Pins:

125 kgs x 2 reps

125 x 7

130 x 5

132,5 x 3

Anderson Back Squats @ 11^th Pins:

135 x 2

140 x 2

145 x 2

150 x 2 x 2

M97C01T2 Weighted Pullups +25 kgs x 2 + 2 Cluster Reps

07 Oct 2017 M97C01T2  

BACK Training

I was feeling a little weak going into this session – it might be the onset of a throat irritation. I cut out the direct bicep work because last week this backfired on me and my elbows were screaming in pain the next day on Bench. I removed direct free Squat work as well because I don’t see it helping much. I will throw this in on my main Squat day if I feel like it. My right quad is going to take a LONG time to heal and so far it isn’t giving me any problems with my main lifts so I am fine dealing with the long wait. Back training was good on the whole despite me fighting with myself to do every rep.

I will be posting my new template in a short while. I have been trying to push the Overhead Press and Bench Press with equal (or divided) effort for some time now. I have an OHP of 93 kgs that is more than my BodyWeight and my Bench has gone from 55 kgs in 2015 September to 123 kgs in 2017 September. It is better in the long run to focus on one lift even though both lifts move at a snail’s pace. Eric and I spoke and the general consensus is that focusing on OHP is better because I can always shift to BP for a short bit later on without losing much strength but it won’t work the other way around because of the standing up thing that OHP offers. So I am going to cycle down BP work for some time and focus on OHP and for that I need to rework a lot of my template.

Weighted Pullups:

+25 kgs x 2 reps x 2 sets

+25 x 2 + 2 Cluster

High to Low Band Rows:

No. 2 x 20 x 3

Pullups:

BW x 6, 6, 5

Low to High Band Rows:

No. 2 x 20 x 3

Back Volume = 68 + 77 = 145 (+2)

Tricep Band Pressdowns:

No. 1 x 20 x 5

M97C01T1 Good Mornings 180 kgs x 3 reps & Overhead Press 93 x 2

06 Oct 2017 M97C01T1    

GOOD MORNING & OVERHEAD PRESS Main Event

Eric Troy’s 3 week block of Good Mornings has begun. The guidelines are simple:

1.      Moderate reps 3 up to 8 but I shouldn’t get too regimented about it.

2.    “Do not leave behind any opportunities.”

3.      Do more work each session where Work = Load x Volume

4.    “You should always look at training as an opportunity.”

5.     The plan is to lift big and train hard.

I set some new Personal Records today and that was cool. Next week I will build on this workout by doing a bit more work.

Warm-ups:

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

SSB Good Mornings: 85 x 5, 115 x 3, 135 x 3 & 155 x 2

SSB Good Mornings:

165 x 3

175 x 4 PR

180 x 3 PR

170 x 4

165 x 4

145 x 8 PR

135 x 8

GM Metrics:

Max = 185 kgs

148 @ 80%

157.25 @ 85%

166.5 @ 90%

175.75 @ 95%

Workout Statistics:

Volume = 34 reps

Work = 5315 kgs

Workload = 156.325

Average Intensity = 84.5%

Overhead Press:

93 x 2 @ 100%, 91 x 2 @ 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 + 4 = 14 RP (+1)

M96C19T4 Pin Squats, Anderson Squats 150 kgs x 2 reps & Uni OHP 37,5 x 3+1

03 Oct 2017 M96C19T4  

SQUAT & OVERHEAD PRESS Assistance

Failing big attempts on Bench Press always leads to incredible soreness and true to my expectations: I felt like a train-wreck today. Doing heavy Overhead work with this soreness and fatigue is difficult and risky so I had to be really vigilant. Squats are coming along nicely – especially since Andersons are very challenging and there is a lot of growth opportunity on the table right now.

Deloaded BB Rows:

65 kgs x 6 reps x 2 sets

65 x 5 x 2

High to Low Band Rows:

No. 3 x 10 x 2

Low to High Band Rows:

No. 3 x 10 x 2

Back Volume = 62

Pin Back Squats @ 9^th Pins:

125 x 4 + 3 Rest-Paused

127,5 x 5

130 x 4

Anderson Back Squats @ 11^th Pins:

135 x 2

140 x 2

145 x 2

150 x 2 PR

150 x 1

Unilateral Overhead Press:

30 x 5

37,5 x 3 + 1

30 x 5

30 x 4

Preacher Curls:

12,5 x 5 x 2

10 x (8 + 2) x 2

7,5 x (10 + 2) x 2

M96C19T3 No 2 Banded Bench Press 93,5 kgs x 3 reps

02 Oct 2017 M96C19T3  

BENCH PRESS Main Event

I felt really off my game on Bench Press today; I just couldn’t get the set-up right and I had zero leg drive. Also my shoulders have begun to hurt again which is something I dread but I know it has to pass – I can’t work around dislocated / dislocatable shoulders with zero pain 24x7. So perhaps this is what really threw me off but despite all this I got 118 kgs for 2 reps which is my 2 rep max so I can’t be too greedy! Since I am doing a lot of heavy singles on Banded Pin Bench Presses and Chained Bench Presses I will focus on heavy triples in this workout and hopefully next rotation I will get 116 x 3.

No. 2 Banded Bench Press:

85 kgs x 5 reps

87,5 x 4

88,5 x 4

90 x 4

91,5 x 3

92,5 x 3 PR

Bench Press:

107,5 x 3

112,5 x 1

118 x 2, 0 @ 95.9%

105 x 5 no legs

One Arm Flat DB Press:

20 x 7 x 4 sets

Barbell Rows:

85 x 7 x 2

75 x 9 x 2

High to Low Band Rows:

No. 2 x 20 x 2

Low to High Band Rows:

No. 2 x 20 x 2

Back Volume = 102

EZ Skullcrushers:

40 x 6 x 2

30 x 9 x 2

20 x 15 x 2

Tricep Band Pressdowns:

No. 1 x 15 x 6

Rolling Thunder:

60 x 1 second

57,5 x 2

55 x 4

55 x 3

52,5 x 7

50 x 8

V = 25s

Rope Pull-ups:

BW x 5 x 2

M96C19T2 Front Squats 85 kgs x 3 reps & Weighted Pull-ups +25 kgs x 2 + 1 Cluster

01 Oct 2017 M96C19T2  

SQUAT + BACK Training

Last week when I began free squatting for the first time in many months; I complained about my feet not aligning themselves in equidistance so to address this problem I used a board behind my heels to make sure my stance was right. I think in a few weeks this will become less of an issue. As for Back training: I have to toe the line on volume because if I do too much I end up being compromised for Deadlifts.

Front Squats:

65 kgs x 3 reps x 2 sets

85 x 3

Weighted Pullups:

+25 x 2 x 2

+25 x (2 + 1) Cluster

High to Low Band Rows:

No. 2 x 20 x 3

Pullups:

BW x 6

BW x 5 x 2

Low to High Band Rows:

No. 2 x 20 x 3

Back Volume = 143 (+2)

Hammer Curls:

20 x 6 x 2

10 x 11 x 2

7,5 x 15 + 5 = 20 Rest-Paused