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