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