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%
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