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)