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