M97C10T3 BB Rows 95x10 & Back Squats 165x2 170x2 165x3 KGS

11 Dec 2017 M97C10T3      

ROWS + BICEPS + SQUATS

I am going to add in some Bench Press work on T4 (tomorrow) to get rid of this shoulder pain. I have realized it just an imbalance of too much OHP work and BP should solve the problem. I went into this session with a lot of back soreness and I really felt the Rows. At the end, Squats felt great. I haven’t hit any PRs but 170 kgs x 2 reps is me back to my best so I am thrilled. I have noticed that doing rep work after the heavy stuff feels very good – 125 could have gone for many more reps but I thought I’d play conservative. For tomorrow’s Squats I am going to do Front Squats for a couple of sets and then a couple of sets of heavy Anderson Back Squats.    

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 13 x 2

95 x 10 x 2

Row Volume = 160 + 46 = 206

Hammer Curls:

15 x 11 + 8 + 3 = 22

12,5 x 8 + 8 + 8 = 24

10 x 8 + 8 + 8 = 24

Back Squats:

125 x 3

145 x 2

165 x 2 @ 94.3%

170 x 2 @ 97.1%, 165 x 1 @ 94.3% Drop Set

160 x 3 @ 91.4%

145 x 2

125 x 5

V = 20