Old School BB Rows 105 kgs x 5 reps & Anderson Back Squats 150 x 2 @ 90.9%

05 Dec 2017 M97C09T4      

ROWS + BICEPS + SQUATS

I was supposed to do some OHP work at the end of the workout but my right shoulder has been troubling me a lot so I was forced to skip it. Tomorrow is a Press only day so I will do some Chained Dips, Unilateral OHP and OHP Pin Presses. I was very sore going into Squats given that I have done Squats just last night but the 5 rep sets went smoothly and then Anderson Back Squats were a piece of cake. I can probably crank out 10 reps with 150 on ABSQ but I have Deadlifts soon and so I kept it conservative with 2 reps x 2 sets. This is the first time I have kept a Squat movement overlap in this order so I don’t know what effect it is going to have on my main event day.

Day 1: DL / GM + OHP Main Event

Day 2: Press + Triceps + Rows

Day 3: Rows + Biceps + Squats

Day 4: Rows + Biceps + Squats + Press (omitted)

Day 5: Press  

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Old School BB Rows:

85 kgs x 8 + 8 = 16

105 x 5 + 5 = 10

Row Volume = 40 + 26 = 66

Total Weekly Row Volume = 80 + 204 + 66 = 350

Preacher Curls:

10 x 10 + 6 + 8 + 6 = 30

7,5 x 6 + 10 + 10 + 4 = 30

12,5 x 3 + 2 = 5 with Negatives

Back Squats:

125 x 5

125 x 5

Anderson Back Squats @ 11^th Pins:

150 x 2 x 2 @ 90.9%