M97C08T4 Old School BB Rows & Back Squats 160 kgs x 4 reps PR 165 feat Diipen Banded DL 125x2 DL 210x2 & Yuvraj DL 240

29 Nov 2017

YUVRAJ DEADLIFTS

Yuvraj is has begun Week 1 of Eric Troy and Joe Weir’s Singles Scene protocol.

Deadlifts @ 8 Singles:

Eric Troy & Joe Weir’s Singles Scene

222,5 kgs @ 92.7%

232,5 @ 96.9%

240 @ 100%

232,5 @ 96.9%

232,5 @ 96.9%

230 @ 95.8%

225 @ 93.8%

225 @ 93.8%

185 x 7 reps Back Off Set

29 Nov 2017

DIIPEN DEADLIFTS

Diipen did Banded Deadlifts for the first time ever and they absolutely kicked his butt! Doubled No. 1 Bands are a real torture and he worked up to 125 kgs, backed down for some sets and then came back smashing 125 for a double again. After the bands came off Diipen worked up to 210 kgs for a double @ 95% of his max. Next week he will begin stacking up the volume in the 105-125 kgs weight range on Banded DL.

No. 1 Banded Deadlifts:

125 kgs x 2 reps

125 x struggle set

105 x 3

112,5 x 2

125 x 2

Deadlifts:

210 x 2 @ 95%

29 Nov 2017 M97C08T4      

ROWS + BICEPS + SQUATS

I had to Squat on the outside of the powercage because Diipen was doing Banded Deadlifts and being a scaredy cat I was afraid of failing at the bottom. This lead to some butt winking on the Squats but I did hit a sweet PR with 160 kgs x 4 reps and I did a paused 165 single so I have that for consolation. In other news my shoulder pain has subsided. It was just overworked and the heavy Chained Dips probably tweaked something. So I have skipped the MISC workout this week and maybe I’ll do some pressing with Good Mornings.  

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:

75 kgs x 10 x 2

85 x 8 x 2

105 x 5 x 2

Row Volume = 40 + 46 = 86

Total Row Volume = 266 + 86 = 352

Hammer Curls:

15 x 9 + 7 + 4 = 20

12,5 x 10 + 8 + 4 = 22

10 x 14 + 8 + 2 = 24

Back Squats:

125 x 3

145 x 3

160 x 4 @ 91.4% PR

165 x 1 @ 94.3%

150 x 2

135 x 3

125 x 7

V = 23

M97C08T3 Overhead Press 85 kgs x 2 reps & Old School Bent Over BB Rows 95 x 10

27 Nov 2017 M97C08T3      

PRESS + TRICEPS + ROWS + BICEPS

Last night’s Chained Dips set with 28,5 kgs really messed my left shoulder up a bit. Both shoulders were really sore going into this session but the left shoulder is also tweaked a bit. I think it’ll sort itself out. I got a couple of days off from pressing so it should heal up. Rows were really good. I am working on some equipment for the gym. Hopefully it’ll come together soon.  

Overhead Press:

60 kgs x 10 reps

65 x 10

70 x 6

75 x 6

80 x 2

85 x 2

EZ Skullcrushers:

30 x 15 + 10 = 25

25 x 15 + 15 = 30

20 x 20 + 13 = 33

High to Low Band Rows:

No. 2 x 20 x 4 sets

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

65 x 20 + 3 = 23

65 x 15

75 x 15

75 x 13

85 x 10 x 2

95 x 10 x 2

Rowing Volume = 160 + 106 = 266

Preacher Curls:

10 x 8 + 8 + 8 + 6 = 30

7,5 x 9 + 8 + 7 + 4 = 28

12,5 x 3 + 1 + 1 = 5 with negatives

M97C08T2 No 2 Banded Overhead Press 65 kgs & Chained Dips 28,5 kgs x 3 reps

26 Nov 2017 M97C08T2      

PRESS + TRICEPS

I increased the band tension on OHP and used the No 2 bands. This was awesome. I changed my loading pattern and decided to go heavy in the beginning and then work with a lighter weight for the remaining sets. I also threw in some struggle set at the end to feel the weight crushing down on me and I am aiming to build my struggle tolerance over the next few weeks. I threw in a heavy set of Chained Dips that was very challenging. All in all this was a good workout.  

No. 2 Banded Overhead Press:

55 kgs x 3 reps

65 x 1 PR

55 x 3

55 x 3

55 x 3

65 x 1

75 x Struggle Set

75 x Struggle Set

Chained Dips:

8,5 x 8

28,5 x 3

8,5 x 2 sets

Skullcrushers:

30 x 12 + 12 + 12 = 36

25 x 12 + 12 + 11 = 35

20 x 20 + 10 + 10 = 40

M97C08T1 Good Mornings 185x4 Overhead Press 93,5x2 & Diipen Deadlifts 210x2 KGS

24 Nov 2017 M97C08T1    

GOOD MORNINGS & OVERHEAD PRESS Main Event

Diipen has been sick all week with dust allergies but he got a solid DL workout in. Even on a bad day he was able to lift his benchmark numbers which is a commendable feat.

Good Mornings were brutal on me. I’ve taken most of the last week off from training to do a “deload” of sorts. Tonight’s workout really ramped up the volume and overall intensity with a PR of 185 kgs x 4 reps. I am also thrilled with my PR on Overhead Presses of 93,5k gs x 2 reps. Next week I am going to maintain the volume on GM and focus on bumping up the intensity. For OHP I am going to keep playing with my main movers: Banded OHPs, OHP, Bench Press 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, 135 x 3 & 155 x 2

Good Mornings:

175 x 3 @ 94.6%

185 x 4 @ 100% PR

185 x 2 @ 100%

180 x 3 @ 97.3%

175 x 5 @ 94.6%

170 x 5 @ 91.9%

165 x 5 @ 89.2%

145 x 10 @ 78.4%

135 x 10 @ 73%

Workout Statistics:

Volume = 47 reps

Work = 7525 kgs

Workload = 160,1 kgs

Average Intensity = 86.5%

Overhead Press:

93,5 x 2 @ 100% PR

91 x 2 @ 97.3%

M97C07T2 Banded OHP 72,5kgsx3+1reps Feat Yuvraj DL 220x5 & Ben FSQ 70x2 DL 175x2x2

Yuvraj trained Deadlifts this evening and he concluded his “volume” work for the next few months. With 220 kgs x 5 reps Yuvraj is going to move into Eric Troy and Joe Weir’s Singles Scene training protocol. Major props to Yuvraj for setting multiple Personal Records in the same workout!

Deadlifts:

200 kgs x 5 reps

210 x 5

215 x 5

217,5 x 5 PR

220 x 5 PR

Conditioning Drills 4 sets:

Uni OHP 25 x 8 x 2, 20 x 10 x 2

DL 125 x 5 x 4

Ben Dungate is greasing the groove on Front Squats and pulling Deadifts at the end for maintenance.   

Overhead Squats:

Practice

Front Squats:

70 kgs x 2 reps x 5 sets

Deadlifts:

175 x 2 x 3 @ 87.5%

20 Nov 2017 M97C07T2      

PRESS + TRICEPS

I think 3 big pressing workouts in 5 days has taken its toll on me and I have reached the point I never thought I’d get to: I’m doing “too much” pressing. So, I won’t stress over the failed attempts from today. But on the whole: Overhead Presses are getting tough and I need to switch things up. I will probably begin next session with really heavy OHP and then work downwards to Banded work so that the weight keeps getting lighter and I work for reps towards the end of the workout.  

No. 1 Banded Overhead Press:

60 kgs x 5 reps x 2 sets

65 x 3

67,5 x 3

70 x 3

72,5 x 3 + 1 Rest Paused

Overhead Press:

91 x 0

90 x 1 @ 96.3%

87,5 x 2 @ 93.6%

Chained Dips:

8,5 x 8 x 4

Skullcrushers:

30 x 15 + 10 + 10 = 35

25 x 13 + 10 + 10 = 33

20 x 12 + 9 + 9 = 30

Rolling Thunder:

60 x 5 seconds PR

57,5 x 4

55 x 5

55 x 4

52,5 x 7

50 x 10

V = 35s

Rope Pull-ups:

BW x 5 x 2

M97C07T1 Good Mornings 185x3 180x5 kgs & Overhead Press 93,5x1 PR

17 Nov 2017 M97C07T1    

GOOD MORNINGS & OVERHEAD PRESS Main Event

Good Mornings were challenging and adding reps to 180 kgs was tough as nails. Next week I am going to add to 185 kgs and then maybe some new opportunity will show itself. In other news; I weighed myself and I am clocking in at a measly 85-86 kgs which is sub 190 lbs. I’m not sure if this is why but Overhead Presses have been a pain in the butt lately and though I crushed a new PR with 93,5 kgs for a single I know I could have done a double if I hadn’t done Bench last night. I am going to work towards that goal.

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

Good Mornings:

175 x 3 @ 94.6%

185 x 3 @ 100%

180 x 5 @ 97.3% PR

175 x 3 @ 94.6%

165 x 5 @ 89.2%

170 x 3 @ 91.9%

145 x 10 @ 78.4%

135 x 10 @ 73%

Workout Statistics:

Volume = 42 reps

Work = 6640 kgs

Workload = 158,1 kgs

Average Intensity = 85.5%

Overhead Press:

93,5 x 1 @ 100% PR

93 x 1 @ 99.5%

91 x 1 @ 97.3%

87,5 x 2 @ 93.6%

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

M97C06T5 Bench Press 120 kgs Paused & Diipen Deadlift 210 kgs x 2 reps

16 Nov 2017 M97C06T5      

MISCELLANEOUS

Diipen progressed on Deadlifts by adding reps. He also ditched the straps for most of the big sets so the Gripper Training is definitely paying off! His diet is improving and it looks like steady improvement is on the menu!

Diipen’s Deadlifts:

185 kgs x 2 reps

195 x 2

210 x 2 @ 95%

185 x 5

195 x 3

190 x 3

Conditioning Drills 2 sets:

Unilateral OHP 20 x 6

DL 175 x 3

As for my training: everything is coming along smoothly. I’ll get to 123 or 125 kgs in a few weeks.  

Bench Press:

105 kgs x 7 reps

115 x 2 @ 935%

120 x 1 @ 97.6%

Bench Press Zero Leg Drive:

105 x 5

105 x 3 + 1

105 x 3

105 x 2

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

Ben is adding weight and sets as he heads towards 90%+ mark. A few strong habits need more grounding: pausing on the last reps of Bench, more strict technique with the Uni OHP and a quicker uptake on Pullups.



Bench Press:
110 kgs x 5 reps x 3 sets @ 83%
115 x 2 @ 86.8%
117,5 x 1 @ 88.7%

Unilateral Overhead Press:
16 x 8 x 4

Pull-ups:
BW x 2 x 5

M97C06T4 BB Rrows 105x5 Back Squats 162,5x2 [kgs] & Yuvraj Weighted Dips and Pullups

15 Nov 2017 M97C06T4      

ROWS + BICEPS + SQUATS

I like the way I have set up my Rows now. Squats were very smooth and I am going to build on 160 and 162,5 kgs with reps.  

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:

75 kgs x 10 x 2

85 x 8 x 2

105 x 5 x 2

Back Volume = 40 + 46 = 86

Total Back Volume = 264 + 86 = 350

Hammer Curls:

15 x 8 + 8 + 4 = 20

12,5 x 8 + 8 +4 = 20

10 x 8 + 8 + 6 = 22

Back Squats:

125 x 3

145 x 3

160 x 3 @ 91.4%

162,5 x 2 @ 92.9%

150 x 2

135 x 3

125 x 7

V = 23 

M97C06T3 Uni OHP 35x5 Old School BB Rows 95x10 & Yuvraj Deadlifts 220x4 KGS

13 Nov 2017 M97C06T3      

PRESS + TRICEPS + ROWS + BICEPS

I was pretty beat up and sore going into this session but everything fell into place and despite the soreness and the torn callus it all came together pretty well. I am going to move Unilateral OHP work to Workout 5 which is a day for Miscellaneous work (so I Bench) and I am going to repeat OHPs for lots of reps.  

Unilateral Overhead Press:

20 kgs x 10 reps

30 x 6

35 x 5

25 x 7 x 2 sets

EZ Skullcrushers:

30 x 13 + 12 = 25

25 x 18 + 15 = 33

Tricep Band Pressdowns:

No. 1 x 20 x 2

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 20 PR

65 x 15

75 x 12 + 5 = 17

75 x 12

85 x 10 x 2

95 x 10 PR

95 x 6 + 4 = 10

Back Volume = 160 + 104 = 264

Preacher Curls:

10 x 10 + 10 + 5 + 5 = 30

7,5 x 8 + 8 + 8 = 24

12,5 x 2 + 2 = 4 negatives 

M97C06T2 No 1 Banded Overhead Press 72,5kgsx3reps & OHP 91x2x2

12 Nov 2017 M97C06T2      

PRESS + TRICEPS

Banded Overhead Presses are really kicking my butt. I added a double to 91 kgs on regular OHPs. Once I am tired, burned out and bored of band work I am going to shift to something like the 3 OHP set-up where I do Unilateral OHPs, OHPs and Pin Press OHP. Till then I am going to swing away at 91 kgs for doubles and maybe in time I will crack a 3^rd rep. Training with a torn callus is very annoying and bandaging up my hand makes a lot of the movements weird but despite that I did hit a PR on Rolling Thunder so I cannot complain.  

No. 1 Banded Overhead Press:

60 kgs x 5 reps x 2 sets

65 x 3

67,5 x 3

70 x 3

72,5 x 3 PR

Overhead Press:

91 x 2 x 2 @ 97.8%

85 x 2

75 x 5

65 x 7 + 5 = 12

Chained Dips:

8,5 x 8 x 3

EZ Skullcrushers:

30 x 15 + 12 + 7 = 34

25 x 18 + 12 + 12 = 42

Rolling Thunder:

60 x 1 second

57,5 x 5 PR

55 x 5

55 x 5

52,5 x 7

50 x 7

V = 30s

Rope Pull-ups:

BW x 5 x 2

M97C06T1 Deadlift 240 kgs x 3 reps PR

10 Nov 2017 M97C06T1    

DEADLIFT & OVERHEAD PRESS Main Event

Tonight’s workout was close to being balls to the wall. I got a triple on Deadlifts with 240 kgs after which I pulled a single and before that single I had 3-4 failed attempts. I managed to add volume plus go up in weight on the super heavy lifts. I plan on taking 233 kgs next cycle and doing a ton of volume with it to see how far I can take it. Maybe I will throw in a heavy set with 240 kgs at the end but my intention is to really hone in 233 kgs for a LOT of reps. I skipped the last set of 205 x 4 because I had torn my callus by then and I really didn’t feel like moving. I even skipped Overhead Presses. On the 5^th set where I took 233 kgs x 3 reps I really rounded the hell out of my back on the 2^nd rep but I was consciously able to correct this and brace myself for the 3^rd. Usually when I am in a rush and “panicking” I can’t make these types of adjustments but I was able to just stop, breathe, brace and pull again. Quality improvement!

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 3 @ 98.8% PR

240 x 1 @ 98.8%

233 x 3 @ 96%

226 x 4 @ 93% callus tore

219 x 3 @ 90% straps

205 x 0 @ 84% skipped this

Workout Statistics:

Volume = 19 reps

Work = 4,364 kgs

Workload = 229,7 kgs

Average Intensity = 94.5%

M97C05T5 Front Squats 105kgs, Bench Press 105x7 115x3 @ 93.5% Feat Diipen Deadlifts 210x2 PR @ 95%

08 Nov 2017 M97C05T5      

SQUATS + PRESS

Diipen hit a new PR on Deadlifts with 210 kgs for a double all RAW!

Diipen

Deadlifts:

195 kgs x 2 reps

210 x 2 @ 95%

185 x 5

195 x 3

190 x 3

Conditioning Drills 2 Rounds:

Jumping Jacks BW x 25

Pushups BW x 9

DL 175 x 2

As for me... Today was an easy training day. I introduced Front Squats after quite a long time and I took a conservative weight and did a couple of singles to test them out. There are no issues. I am not worried about reclaiming 145 kgs. It felt good to Bench after so many weeks. I haven’t lost any strength as such and they have their use for my Overhead Press focus so it’s all good.

Front Squats:

105 kgs x 1 rep x 2 sets

Bench Press:

105 x 7

115 x 3 @ 93.5% PR

Bench Press Zero Leg Drive:

105 x 5

105 x 4

105 x 3

105 x 2 Paused All

65 x 13 + 10

Rope Pullups:

BW x 5 x 2

Old School BB Rows 105x3+3 & Back Squats 162,5kgs

07 Nov 2017 M97C05T4      

ROWS + BICEPS + SQUATS

I need to switch up the numbers on Old School BB Rows so that I can maintain a better angle and make it more about the lats. I think I will play more in the 75-85 kgs weight range for many more reps and maybe top out at 105 for a few reps that I keep constant. I am going to make some changes to Back Squats; I will reduce the volume before the heavy sets and rearrange some of the work so that the heavy stuff gets done and after that I do some volume work. The way it is set up right now makes me very exhausted by the time the heavy stuff rolls around. Otherwise, I am really happy with how things are coming together. 160 x 5 is the goal.

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 3

105 x 3 + 3 = 6

75 x 10 x 2

Back Volume = 78

Total Back Volume = 260 + 78 = 338

Hammer Curls:

15 x 8 + 8 = 16

12,5 x 10 + 8 = 18

10 x 10 + 8 = 18

7,5 x 6 + 6 = 12 negatives

Back Squats:

125 x 7 PR

135 x 2

145 x 3

155 x 2

160 x 2 @ 91.4%

162,5 x 1 @ 92.9%, 150 x 2 Drop Set

M97C05T3 Unilateral OHP 30 kgs x 8 reps & BB Rows 95 x 6 + 4 Rest-Paused

06 Nov 2017 M97C05T3      

PRESS + TRICEPS + ROWS + BICEPS

I am going to keep focusing on rep work on Uni OHPs within the 30 to 37,5 kgs weight range. Back training was smooth and I got a fair amount of progress from last session. I don’t want to go to failure on too many things at one time because this tends to spur some bad habits in me with regards to form and general technique. Going for broke on everything doesn’t work for too long so just racking up the numbers without needing to reset is worth it.

Unilateral Overhead Press:

20 kgs x 10 reps

30 x 5

30 x 8 PR

20 x 10 x 2 sets

EZ Skullcrushers:

30 x 12 + 12 = 24

25 x 18 + 14 = 32

Tricep Band Pressdowns:

No. 1 x 20 x 2

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 = 20

75 x 12

85 x 10

95 x 6 + 4 = 10

95 x 8

85 x 10

75 x 12 + 3 = 15

65 x 15

Back Volume = 160 + 100 = 260

Preacher Curls:

10 x 10 + 8 + 6 + 3 = 27

7,5 x 9 + 7 + 4 + 3 = 23

5 x 6 + 6 = 12 negatives

M97C05T2 Banded OHP 70 kgs x 5 reps & Overhead Press 91 kgs x 2 reps

05 Nov 2017 M97C05T2      

PRESS + TRICEPS

Banded Overhead Presses were a real challenge today. I need to keep building on volume to get that raw strength off the bottom for the big lifts. I can’t believe I failed 95 kgs just around the height of my head – usually my failures occur around the chin i.e. at the bottom of the ROM. I am going to spend some time working in the 90-93 kgs range for more and more volume.

No. 1 Banded Overhead Press:

60 kgs x 5 reps

60 x 5

62,5 x 3

65 x 3

67,5 x 3

70 x 5 PR

Overhead Press:

91 x 2 @ 97.8%

95 x 0

80 x 4 + 1

75 x 5

65 x 8 + 5

EZ Skullcrushers:

30 x 20 + 12 = 32

25 x 17 + 15 + 9 = 41

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

Rolling Thunder:

60 x 3 seconds

57,5 x 3

55 x 5

55 x 6

52,5 x 5

50 x 8

V = 30s

Rope Pullups:

BW x 5 x 2

M97C05T1 Deadlifts 240 kgs x 2 reps & Overhead Press 93 kgs x 2 reps

03 Nov 2017 M97C05T1    

DEADLIFT & OVERHEAD PRESS Main Event

Deadlifts were very good and super challenging. Special shout out to big boy Diipen for being a solid teammate. I added a rep to 240 kgs for a total volume of 16 reps and I maintained my overall intensity of 94%. I have left tiny pockets that I can exploit for progress. It is soon going to be time to roll back to Good Mornings.

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 2 @ 98.9% PR

233 x 3 @ 96%

226 x 4 @ 93%

219 x 2 @ 90%

205 x 4 @ 84%

Workout Statistics:

Volume = 16 reps (+4 reps)

Work = 3,665 kgs

Workload = 229,1 kgs

Average Intensity = 94%

Overhead Press:

93 x 2 @ 100%

91 x 2 @ 97.8%