I managed to double my volume with 190 kgs. I think next
week I will venture a little heavier. Anderson Good Mornings are a VERY
challenging exercise and breaking the bar off the safety bars is an awesome
challenge!
I spent a lot of time getting quality work on Chained
Dips. This is a very troublesome exercise for me because of my shoulder history
but it has always helped keep me “together” for heavy OHP work so I cannot
neglect this exercise. While it is difficult for me to maintain consistent
performance on it (similar to Grip training), I know every bit helps because
from a big picture standpoint my performance is improving in the long haul.
I half expected my soreness to hamper Front Squats but
it all went down smoothly. I am going to add in some volume work next week, in
the 105-125 kgs range once I hit my max of 152 kgs.
I switched up my Squat training. I did Anderson Back
Squats to a new depth and then I did Half Anderson Back Squats. I am going to
stick to this weight range but I will try to add a lot more volume and make it
very “dense”. Both these exercises are SO challenging that my legs turned to
lead midway through and that sense of fatigue and loss of energy is exactly
what happens when I do heavy Deadlifts. I am definitely overdoing it on
Andersons (what with Anderson Good Mornings, Anderson Back Squats and Half
Anderson Back Squats) but I am going to check myself and not get too greedy
with the weights. Thanks to Eric for always keeping me grounded!
Anderson
Back Squats @ 10th Pins:
125 kgs x 3 reps
145 x 2
165 x 2 PR
165 x 1
V = 8
Half
Anderson Back Squats @ 12th Pins:
145 x 2
165 x 2 PR
185 x 1 PR
V = 5
Back
Squats:
125 x 7
TV = 8 + 5 + 7 = 20
23 Feb 2018 DIIPEN SQUATS Diipen experimented with Anderson Front Squats today and they were very challenging! Anderson Front Squats @ 10th Pins: 125 kgs x 1 rep x 4 sets 127,5 x 1 PR Half Anderson Front Squats @ 12th Pins: 145 x 1 x 2
I took a slightly wider grip on Bench and it felt
strange but the weights felt a lot more stable and it was less painful for my
shoulders so I am going to stick with it for a bit. I have been reviewing my
Row volume and I am averaging about 400 reps per week and I want to get it to
500. Additionally, we are trying to assemble a pulley machine so I will be
doing some cable rows in the near future. Till that machine is made I am going
to do more band rows.
I have restarted my 3 week cycle of Good Mornings with
Anderson Good Mornings as the main event lift. This is the first time I am
attempting Anderson GMs and I can totally see why Eric Troy had me add them to
my arsenal. They mimic the Deadlift very closely and put me in such an
uncomfortable position that excelling in this will only transfer positive
strengths to the DL. 190 kgs for a double was a real tough beast and it took me
a couple of attempts to get it. It is amazing how a simple switch from doing
regular GM to Anderson GM can rock the socks off my feet! I think this is
probably one of the most difficult workouts I have done in the last few months.
A good beginning to Anderson Good Mornings!
Warm-ups:
Back Squats: 75 kgs x 2 reps, 105 x 2
SSB Good Mornings: 30 x 5, 85 x 3
Anderson GM: 85 x 2, 105 x 2, 135 x 2
Heavy Anderson Good
Mornings:
135 x 3
155 x 3
175 x 2
190 x 2 PR
180 x 3 PR
175 x 1
155 x 3
135 x 3
Workout Statistics:
Volume = 20 reps
Work = 3185 kgs
Workload = 159.3 kgs
Average Intensity = 83.8%
01 Mar 2018
KANISHK DEADLIFT
MAIN EVENT
This was a rollercoaster of a ride for Kanishk. He worked up
to 130 kgs for a triple and it triggered his glute injury. Instead of fighting
the pain we had him reduce the weight to 115 kgs. He took that for 6 sets of 3
reps. Then he began doing singles working up to 125, 135, 145 and finally
concluding the workout with 155 kgs for a solid Relative Max. Total
determination right there!
I decided to switch things up and throw out Chained
Dips for this week and do some volume work on CGBP ZLD instead. It is safe to
say that every set was a PR but I am only counting 90 kgs x 5 + 2 rest-paused
reps.
Close
Grip Bench Press with Zero Leg Drive:
60 kgs x 18 reps
62,5 x 17
70 x 16
75 x 14
80 x 12
85 x 10
90 x 5 PR + 2 Rest-Paused
V = 94
Tricep
Band Pressdowns:
No. 1 x 20 x 6 sets
28 Feb 2018
KANISHK
BENCH PRESS
Kanishk got some quality Bench Press for Repetition
Effort work done. He even managed to hit a PR which means he is in for some
awesome BP gains over the next few weeks.
I was expectedly sore from Back Squats and I think this
soreness helps me on Front Squats because the warm-ups and initial work sets
always feel easier – until I get to my max and then it is tough work. I used a narrower
grip this week for no particular reason and the drawback was that the bar was a
bit less stable and for a brief moment on the way up I felt like I was going to
lose control. But, I got my max – second time now and 152 kgs is feeling good!
I am very happy about the PR on Squats. 165 kgs x 4
reps has been a long time coming. I am going to try a different approach to my
training. I spoke to Eric Troy and I am going to replace regular Good Mornings
with Anderson Good Mornings for my next Main Event cycle. Additionally, I am
going to tweak Squat day. I am going to begin with Anderson Back Squats for a
total volume of 8-10 reps and then I am going to do regular Back Squats with
something like 125 kgs for a total of 10-15 reps in one straight set or a
rest-paused set. The Anderson Squats will help me get comfortable at the bottom
position of the Deadlift – setting up by squeezing into position and bracing my
core from that compromised position and breaking the weight off the pins.
Bench Press with Zero Leg Drive is becoming too
difficult to keep progressing on – and this was not the original plan to begin
with. I wanted to use this exercise to help my Overhead Press and the aim was
to work on volume. So, come next week, I am going to shift to higher reps and I
will be working within the 105 to 110 weight range. 117,5 kgs is 97.9% of my
max of 120 and I got the second single (with a pause) after failing a 2nd
rep attempt on the first set – so this is good news.
I wasn’t lugging around much soreness from last night’s
Good Mornings so everything went relatively smoothly. I really want to turn my
max single of 95 kgs on Overhead Press into a double but this is going to be
very challenging. I have cut back on the Row volume for this week because I
think I need a bit of a reset. I will begin rebuilding Rows from next week.
I progressed by adding a rep to my max of 205 kgs so today’s
workout is good on the whole. In fact, despite this increase in intensity I
managed to keep the volume, workload and average intensity the same as last
week – that is a good way to dabble with 100%. I think I will try to add
another set of 205 kgs before I try to break the rep max. Good Mornings are a
great exercise but I need to handle them with great care and caution.
Warm-ups:
Front Squats: 75 kgs x 2 reps, 105 x 2
SSB Good Mornings: 85 x 5, 105 x 3, 135 x 3, 155 x 2
Chained Dips went down very smoothly and I am happy
with the PR of +8,5 kgs x 16 reps. Also featured in this video is Diipen
pulling a heavy single on Deadlifts with 220 kgs after a boat load of Banded
DL.
It is funny how sometimes I go into a workout feeling
like an absolute train wreck; and every single thing from loading the bar to
performing the exercise feels like I am falling apart..BUT once the main sets
begin: I am rejuvenated. I am REALLY happy with this 152 kgs PR on Front
Squats. Now it is time to own this and make it a long-paused rep so I get extra
confidence points. Haha!
