01 Dec 2017
DIIPEN FRONT
SQUATS
Diipen hit some solid numbers on Front Squats just a couple
of days after Deadlifts.
Front Squats:
105 kgs x 2 reps
105 x 1
115 x 3
120 x 2
127,5 x 1 @ 93.4%
130 x 1 @ 95.2%
115 x 3
01 Dec 2017 M97C09T1
GOOD MORNINGS
& OVERHEAD PRESS Main Event
This is the last week of Good Mornings so I went balls to
the wall and ramped up the volume to 49 reps and I hit a new 1 RM @ 195 kgs. I
will build on 195 kgs next cycle. Diipen and I are in the process of making a
better designed Spider Bar so maybe that will help add some more kilos to this
max provided our prototype is sound. Overhead Presses were challenging and
despite the low volume of press training last week everything held up just
fine.
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 4 @ 89.7%
185 x 3 @ 94.9%
195 x 1 @ 100%
185 x 3 @ 94.9%
175 x 4 x 2 sets @ 89.7%
165 x 5 x 2 @ 84.6%
145 x 10 @ 74.4%
135 x 10 @ 69.2%
Workout Statistics:
Volume = 49 reps
Work = 7855 kgs
Workload = 160,3 kgs
Average Intensity = 82.2%
Overhead Press:
93,5 x 2 @ 100% PR
91 x 2 @ 97.3%
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