M97C10T2 No2 Banded Overhead Press 65 kgs x 2 reps & Old School BB Rows 85 x 11 PR feat Diipen OHP 70x2 55x5

10 Dec 2017 M97C10T2      

PRESS + TRICEPS + ROWS

My shoulder is feeling much better and today’s OHP work was smooth and challenging in all the ways it is meant to be – overcoming pain wasn’t on the menu. Today was good training and I did some solid work on the Rolling Thunder.   

No. 2 Banded Overhead Press:

55 kgs x 3 reps

65 x 2

55 x 3 x 3 sets

65 x 2

75 x struggle x 2

55 x 2 x 2

EZ Skullcrushers:

30 x 12 + 12 + 12 = 36

25 x 12 + 14 + 12 = 38

20 x 14 + 14 + 12 = 40

Tricep Band Pressdowns:

No. 1 x 20 x 6

Old School BB Rows:

85 x 11 PR + 11 = 22

75 x 10 + 10 + 10 = 30

65 x 10 + 10 + 10 = 30

Row Volume = 82

Rolling Thunder:

60 x 1 second + 3 + 2 + 1 + 2 + 1 = 10s

Rope Pullups:

BW x 5 x 2

10 Dec 2017       

DIIPEN UPPER BODY

Diipen did a lot of Rows and some Press training.   

High to Low Band Rows:

No. 2 x 15 reps x 4 sets

No. 3 x 10 x 4

Barbell Rows:

65 kgs x 10 x 5

Row Volume = 150

Overhead Press:

55 x 5 x 5

70 x 2, 55 x 5 Drop Set