M97C10T4 Front Squats 145 Anderson Back Squats 150x3 BB Rows 115x2 Bench Press ZLD 115 KGS

12 Dec 2017 M97C10T4      

SQUATS + ROWS + BICEPS + PRESS

Doing Squats and Rows back to back two days in a row is working well so far. This is the first time I have done Front Squats sincerely since my Quad injury in June 2017. Front Squats and Anderson Back Squats went very well and I am going to modify my warm-ups on Deadlifts to include Front Squats for a few sets and then a lot of Good Mornings before attempting work sets on DL. This is the last big workout of the week. My shoulder is still iffy and the next workout is going to be a Press only session.    

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Front Squats:

125 kgs x 1

135 x 1 @ 93.1%

145 x 1 @ 100%

Anderson Back Squats:

150 x 3 PR

Old School BB Rows:

85 x 8 x 2

105 x 5 x 2

115 x 2 PR Yates Row

Row Volume = 40 + 28 = 68

Total Row Volume = 82 + 206 + 68 = 356

Preacher Curls:

10 x 8 + 8 + 6 + 6 + 4 = 32

7,5 x 10 + 7 + 7 + 6 = 30

12,5 x 2 + 3 = 5 with Negatives

Bench Press Zero Leg Drive:

105 x 4

115 x 1 PR

105 x 5

105 x 3, 75 x 7 Drop Set