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
No comments:
Post a Comment