M97C17T6 Bench Press Zero Leg Drive 110x3 115 kgs

31 Jan 2018 M97C17T6      

                          

PRESS + TRICEPS

I tried doing Weighted Dips but I felt a LOT of pain in my left shoulder so I bailed on it and decided to do Bench Press with my legs up on the bench for Zero Leg Drive. I’m happy with the PRs I hit and I followed this with some direct shoulder pressing. Good workout and now it is time to rest for a bit before attempting DL.   

Bench Press Zero Leg Drive:

105 kgs x 3 + 1 reps

110 x 3 PR

115 x 1

105 x 3 x 2 sets

75 x 14 PR

Unilateral Overhead Press:

20 x 12 x 3

Tricep Band Pressdowns:

No. 1 x 20 x 6

Total Calories = 3454

Protein = 268 grams 31%

Carbs = 381 grams 43%

Fat = 101 grams 26%

M97C17T5 Old School BB Rows 105x5 & Back Squats 180 kgs @ 97.3%

30 Jan 2018 M97C17T5      

                          

ROWS + SQUATS

Barbell Rows felt good but I think the ROM wasn’t as good as it should be. I’ll work on it next week. I did Back Squats instead of Front Squats and the top set with 180 kgs @ 97.3% was a real grinder. I think it is because the jump from 165 kgs to 180 was a bit much. Additionally, I paused at the bottom like I was playing a tough round of Monopoly and I was finally in a safe zone haha! This was a good workout on the whole.   

Old School BB Rows:

105 kgs x 5 reps x 3 sets

95 x 8 x 2

V = 31

Total Row Volume = 264 + 140 + 31 = 435

Back Squats:

125 x 2

145 x 1

165 x 2

180 x 1 @ 97.3% Paused Grinder

V = 6

Total Calories = 4186

Protein = 313 grams 31%

Carbs = 409 grams 40%

Fat = 133 grams 29%

M97C17T4 Back Squats 175 kgs x 2 reps x 2 sets

29 Jan 2018 M97C17T4      

                          

SQUATS + BICEPS

Nailing 175 kgs x 2 reps x 2 sets on Squats is a workload PR so I am very happy. Great workout on the whole.

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2 @ 89.2%

175 x 2 x 2 @ 94.6% Workload PR

160 x 3 + 1 @ 86.5%

125 x 5

V = 20

Preacher Curls:

10 x 8 + 8 + 6 = 22

7,5 x 10 + 8 + 5 = 23

15 x 3 + 1 = 4

Rolling Thunder:

60 x 2 seconds

62,5 x 2 + 2

60 x 2

55 x 5

50 x 10

V = 23s

Total Calories = 3003

Protein = 319 grams 43%

Carbs = 357 grams 47%

Fat = 34 grams 10%

M97C17T3 Overhead Press 93,5 kgs x 2 reps & 94 x 2 @ 100% and Yuvraj Weighted Dips 25 kgs x 2 reps x 2 sets

28 Jan 2018 M97C17T3      

                          

PRESS + TRICEPS + ROWS + BICEPS

Good workout! I decided to log in my calories for the day. I did drink some Coke and I also had 3 scoops of ice cream that I do not eat everyday and I skipped a protein meal so it isn’t a good representation of my daily intake but it is what it is and today’s log reads:

Total Calories = 4891

Protein = 293 grams 26%

Carbs = 393 grams 35%

Fat = 194 grams 39%     

Overhead Press:

93,5 kgs x 2 reps @ 99.5%

94 x 2 @ 100%

85 x 3 @ 90.4%

Overhead Skullcrushers:

35 x 15 + 15 = 30

25 x 20 + 15 = 35

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

High to Low Band Rows:

No. 3 x 10 x 3

Low to High Band Rows:

No. 3 x 10 x 3

Old School BB Rows:

85 x 10 x 4

65 x 20 x 2

Row Volume = 140

Hammer Curls:

15 x 10 + 10 + 10 + 5 = 35

12,5 x 13 + 10 + 7 = 30

10 x 13 + 12 = 25

28 Jan 2018      

                          

PRESS + TRICEPS + ROWS

Yuvraj worked on those heavy Weighted Dips.

Weighted Dips:

+25 kgs x 3 reps x 2 sets

+25 x 2 x 2

BW x 8 x 3

High to Low Band Rows:

No. 2 x 20 x 4

No. 3 x 10 x 2

Low to High Band Rows:

No. 2 x 20 x 4

No. 3 x 10 x 2

Tricep Band Pressdowns:

No. 1 x 20 x 6

M97C17T2 No2 Banded Overhead Press 55x7 65x3x2 kgs

27 Jan 2018 M97C17T2      

                          

PRESS + ROWS

I’m still on the road to recovery as far as the food poisoning goes but things are looking swell all thanks to Dr. Kanishk. The goal for the foreseeable future is to stuff my face and keep stuffing my face so that my performance doesn’t suffer.      

No. 2 Banded Overhead Press:

55 kgs x 7 reps

65 x 3 x 2 sets

55 x 4 x 3

55 x 2

High to Low Band Rows:

No. 2 x 20 x 4

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

85 x 10 x 2

75 x 20 x 2

75 x 12 x 2

75 x 10 x 2

Row Volume = 264

Rope Pullups:

BW x 5 x 2

M97C17T1 Front Squats 150 kgs & Weighted Pullups +42 kgs & Yuvraj SSB Squats 145 kgs x 3 reps

26 Jan 2018 M97C17T1      

                          

RECOVERY

Yesterday was absolutely atrocious battling food poisoning but thanks to Dr. Kanishk I have landed on my feet – for the most part.      

Front Squats:

125 kgs x 1 rep

137,5 x 1

150 x 1 @ 100%

V = 3

Weighted Pullups:

+25 x 2

+42 x 1 @ 100%

Hammer Curls:

15 x 10 x 2 sets

26 Jan 2018

YUVRAJ SQUATS

Yuvraj worked on SSB Squats for the first time and he is in love. This is going to be his staple exercise for the next few weeks!

SSB Squats:

105 kgs x 3 reps

135 x 3

140 x 3

145 x 3

85 x 20

M97C16T5 Front Squats 150 kgs & Old School BB Rows 75x20

24 Jan 2018 M97C16T5      

                          

SQUATS + ROWS

I have a very bad case of Salmonella so this workout was really rough on me. But, I got it done and I am glad I was able to hit my max on Front Squats (I know, risky..) with 150 kgs for a neat little pause at the bottom. What is funny is that last year on this exact date (thanks FB memories) I had Salmonella as well..and the year before that too! It seems that on the 23^rd of January every year since 2016 I have been eating oyster and falling sick – and learning nothing from my torture haha! Well, the medication will kick in and I had to get this workout done because Deadlifts are going to be a real uphill battle in a few days. My sacrifice this week is going to be press training but it should not harm me too much, I think.      

Front Squats:

125 kgs x 1 rep

137,5 x 1

150 x 1 @ 100%

V = 3

Old School BB Rows:

75 x 20 x 4 sets

V = 80

Total Row Volume = 220 + 120 + 80 = 420

M97C16T4 Back Squats 175 kgs x 2 reps PR 175 170 kgs, Yuvraj Deadlifts 220 kgs x 2 reps with Pullups Band Rows Supersets and Diipen Front Squats 140 kgs

22 Jan 2018 M97C16T4      

                          

SQUATS + BICEPS

I need to ease off Squats when I am going heavy on Deadlifts because I was wiped out even before I set foot in the gym today. Still, getting a PR with 175 kgs x 2 reps felt good and I will try to maintain some of this strength over the next 1-2 weeks till Good Mornings rotate back in.      

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2

175 x 2 @ 94.6% PR

175 x 1 @ 94.6%

170 x 1 @ 91.9%

160 x 2 + 2 Rest-Paused

125 x 5

V = 20

Preacher Curls:

10 x 10 + 8 + 4 = 22

7,5 x 10 + 8 + 5 = 23

15 x 3 PR + 1 = 4 with Negatives

Rope Pullups:

BW x 5 x 3 sets

22 Jan 2018

DIIPEN FRONT SQUATS

Diipen got back to training after a couple of days off. He was still destroyed from Deadlifts on Saturday.

Front Squats:

105 kgs x 3 reps

115 x 3

125 x 1

135 x 1

140 x 1 @ 96.6%

22 Jan 2018

YUVRAJ DEADLIFT Day

Yuvraj supersetted Deadlifts with Pullups, High to Low Band Rows and Low to High Band Rows.

A1. Deadlifts:

210 kgs x 2 reps

215 x 2

217,5 x 2 @ 90.6%

220 x 2 @ 91.7%

A2. Pullups:

BW x 2 x 4

A3. High to Low Band Rows:

No. 2 x 10 x 4

A4. Low to High Band Rows:

No. 2 x 10 x 4

B. Deadlifts:

205 x 5 Back-Off Set

M96C16T3 Overhead Press 93,5x2 & 94 kgs x 2 reps @ 100% PR

21 Jan 2018 M97C16T3      

                          

PRESS + ROWS + BICEPS + TRICEPS

I am super happy with how Overhead Presses are growing. True to Eric’s Ground Up Strength progression: converting a max single into a double is a very satisfying feeling.      

Overhead Press:

93,5 kgs x 2 reps @ 99.5%

94 x 2 @ 100% PR

85 x 3 @ 90.4%

High to Low Band Rows:

No. 3 x 10 x 3 sets

Low to High Band Rows:

No. 3 x 10 x 3

Old School BB Rows:

65 x 10 x 4

Row Volume = 120

Hammer Curls:

15 x 10 + 10 + 8 + 7 = 35

12,5 x 10 + 7 + 7 + 6 = 30

10 x 9 + 8 + 8 = 25

Overhead EZ Skullcrushers:

35 x 15 + 15 = 30

25 x 15 + 10 + 10 = 35

Tricep Band Pressdowns:

No. 1 x 20 x 12

Rolling Thunder:

60 x 3 seconds

62,5 x 1 + 1

60 x 1

55 x 2 + 2

50 x 3 + 3

V = 16s

M97C16T2 No 2 Banded Overhead Press 55 kgs x 7 reps & BB Rows 85x10

20 Jan 2018 M97C16T2      

                          

PRESS + ROWS

Despite feeling like a wreck after last night’s Deadlifts, I got some solid work done and Overhead Presses felt wonderful.      

No. 2 Overhead Press:

55 kgs x 7 reps PR

65 x 3

65 x 2

55 x 4 x 3 sets

55 x 2

High to Low Band Rows:

No. 2 x 20 x 4

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

75 x 10 x 4

85 x 10 x 2

Row Volume = 220

M97C16T1 Deadlifts 243 kgs x 1 rep & 240 kgs x 2 reps

19 Jan 2017 M97C16T1    

DEADLIFT Main Event

I had so many complaints about how uncomfortable some of the sets felt, but then I realized I am working with such a high intensity that I really need to shut the fuck up and roll with the punches. At this level, coming off a great cycle of Good Mornings, anything I can grab onto for Deadlifts is OK and despite all my discomfort I did nail 243 kgs for a single and 240 for a double. So on reviewing everything: I am really happy. The worst set in the lot was 222,5 x 2 because shifting from GM to DL is a little jarring. Special shout to Diipen for helping me out.  

Warm-ups:

Front Squats: 65 kgs x 2 reps, 105 x 2

SSB Good Mornings: 85 x 5, 105 x 3, 135 x 3, 155 x 3, 175 x 3

Deadlifts:

222,5 x 2 @ 91.6%

233 x 3 @ 96%

243 x 1 @ 100%

240 x 2 @ 98.8%

233 x 3 @ 96%

185 x 5 (Back-Off Set)

Workout Statistics:

Volume = 11 reps

Work = 2566 kgs

Workload = 233.3 kgs

Average Intensity = 96%

M97C15T6 Chained Dips 48,5 kgs x 1 rep & Overhead Press 90 x 1

17 Jan 2018 M97C15T6      

                          

PRESS + TRICEPS

My original plan was to do a boat-load of volume on Chained Dips. But, I got enthusiastic and hit such a big lift that my shoulders were absolutely torched. In fact, 3 hours later I am still icing my left shoulder because taking 48,5 kgs for a ride is a totally new experience. I have been training daily for the last 23 days and I want to take some time off before this next Deadlift rotation, so I did some OHP training to get my pressing quota done for the week. The left shoulder is still a bit iffy and I will need to be careful about how I sleep tonight but I am thrilled with this benchmark of 48,5 kgs for a single – not bad for someone with genetically loose shoulder joints and shoulder joints that have survived more than a dozen combined painful dislocations.      

Chained Dips:

+8,5 kgs x 8 reps

+33,5 x 2

+48,5 x 1 PR!

+33,5 x 0

V = 11

Overhead Press:

70 x 5 x 4 sets

90 x 1 @ 95.7%

55 x 11 x 2

V = 43

Tricep Band Pressdowns:

No. 1 x 20 x 6

M97C15T5 Front Squats 150 kgs & BB Rows 105 x 5

16 Jan 2018 M97C15T5      

                          

SQUATS + ROWS

I cut the volume short on Front Squats although I was itching to stack on some more weight for a PR – maybe in a couple of weeks. I combined the remaining Row workouts of the week because I want to be fresh for Deadlifts.      

Front Squats:

125 kgs x 1 rep

137,5 x 1

150 x 1 @ 100% Paused

125 x 1

V = 4

High to Low Band Rows:

No. 3 x 10 x 3 sets

Low to High Band Rows:

No. 3 x 10 x 3

Old School BB Rows:

85 x 8 x 2

105 x 5 x 5

115 x 3

75 x 8

Row Volume = 64 + 53 = 117

Weekly Row Volume = 145 + 155 + 117 = 417

M97C15T4 Back Squats 175x1x3 170x1x2 kgs

15 Jan 2018 M97C15T4      

                          

SQUATS

My knee magically sorted itself out and I was able to do some pain free Squats tonight. I shied away from taking my max for a single but I got some decent overall volume and intensity. I will probably skip Front Squats tomorrow and instead focus on Biceps, Triceps, Chained Dips and Barbell Rows.    

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2 @ 89.2%

175 x 1 @ 94.6%

175 x 1 + 1 @ 94.6%

170 x 1 + 1 @ 91.9%

160 x 3 @ 86.5%

125 x 5

V = 20 

M97C15T3 Overhead Press 94 kgs x 1 rep x 2 sets @ 100% and Kanishk Mittal Front Squats 55 kgs x 1 rep x 2 sets

14 Jan 2018 M97C15T3      

                          

PRESS + TRICEPS + ROWS + BICEPS

Everything came together smoothly. I am very happy with my performance on Overhead Presses. Knocking out my max for 2 singles is a good place to be. On a side note, I am going into this rotation of Deadifts with a bit of a handicap: I have some tendinitis in my right knee so I will be skipping Squats this week so that I am good for Deadlifts. Hopefully not doing any heavy lifting till DL day won’t detrain me.    

Overhead Press:

94 kgs x 1 rep x 2 sets @ 100%

75 x 3

Tricep Band Pressdowns:

No. 1 x 20 x 6

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

85 x 10 x 3

65 x 15 x 3

Row Volume = 155

Hammer Curls:

15 x 10 + 9 + 8 + 6 = 33

12,5 x 10 + 10 + 10 = 30

10 x 15 + 10 = 25

Rolling Thunder:

60 x 4 seconds

62,5 x 2

60 x 1 + 2

50 x 10

V = 19s

14 Jan 2018        

                          

KANISHK MITTAL FRONT SQUATS

Kanishk worked up to two singles with 55 kgs on Front Squats using Eric Troy’s Honeymoon Period Progression. This is a BodyWeight lift by an absolute beginner. 

M97C15T2 No 2 Banded Overhead Press 55 kgs x 6 reps & 65 kgs x 3 reps

13 Jan 2018 M97C15T2      

                          

PRESS + ROWS

Banded Overhead Presses went down splendidly but doing regular heavy OHP work after that has become utterly impossible for me. I have been skating by on a hairbreadth all these weeks but tonight I got crushed. I will shift heavy OHP work to another day because this is just not going to happen.   

No. 2 Banded Overhead Press:

55 kgs x 6 reps PR

65 x 3

65 x 2

55 x 4 x 3 sets

55 x 2

Overhead Press:

94 x 0

91 x 0

High to Low Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

75 x 20

75 x 15 + 15 + 15

Row Volume = 145