M97C09T3 Back Squats 160x4 165x2 170x1 @ 97.1% kgs and Diipen Kochaa SSB Squats 167,5kgs PR & Hitansh Kochaa Back Squats 70kgs

04 Dec 2017 M97C09T3      

ROWS + BICEPS + SQUATS

I was really sluggish throughout this workout and my coffee + whey intra-workout drink was having no effect. But, I grinded through and Back Squats went really well. I added a rep to 165 kgs from last week making it a double and then I ventured into 170 kgs for a single. This is the closest I have been to my max of 175 since July 2017. I’ll figure out a way to consolidate more reps in the 160-170 range from next week.  

High to Low Band Rows:

No. 2 x 20 reps x 4 sets

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

75 kgs x 12 + 12 = 24

95 x 10 + 10 = 20

Row Volume = 160 + 44 = 204

Hammer Curls:

15 x 10 + 10 = 20

12,5 x 10 + 7 + 7 = 24

10 x 12 + 6 + 6 = 24

Back Squats:

125 x 3

145 x 2

160 x 4 @ 91.4%

165 x 2 @ 94.3%

170 x 1 @ 97.1%

145 x 3

SQUAT DAY  

Diipen Kochaa

SSB Squats:

135 kgs x 3 reps

145 x 3

155 x 3

167,5 x 1 PR

85 x 20 Widowmaker

Hitansh Kochaa

Back Squats:

Honeymoon Period Progression

55 kgs x 2 reps

55 x 3

57,5 x 3

60 x 3

62,5 x 3

65 x 3

67,5 x 2

67,5 x 1

70 x 1