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