M97C13T3 Back Squats 185 kgs @ 100% PR and Kanishk Deadlifts 155 kgs and Yuvraj Good Mornings 135 kgs x 5 reps

01 Jan 2018 M97C13T3      

SQUATS + ROWS + BICEPS

Happy New Year, Everyone! 2018 has begun with a tough grinder on Squats @ 185 kgs for a new max and I am going to build on this volume wise over the next few months.

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2 @ 89.2%

175 x 1 @ 94.6%

185 x 1 @ 100% PR

170 x 2 @ 91.9%

160 x 3 + 1 @ 86.5%

125 x 5

High to Low Band Rows:

No. 2 x 20 x 4 sets

Low to High Band Rows:

No. 2 x 20 x 4

Old School BB Rows:

75 x 15 x 2

95 x 13 x 2

125 x 3 Bonus PR

Row Volume = 160 + 56 = 216

Hammer Curls:

15 x 10 + 6 + 6 = 22

12,5 x 8 + 10 + 8 = 26

10 x 13 + 13 = 26

01 Jan 2018

Kanishk and Yuvraj did Deadlifts and Good Mornings respectively. This is the last week for Kanishk to cruise around because come next week his nose is back on the grindstone and it is time to pack on some serious training volume. Yuvraj is a couple of days away from reintroducing Deadlifts into his training.