M97C14T3 Old School BB Rows 85 kgs x 10 reps and Rope Pullups +25 kgs x 3 reps and Yuvraj Good Mornings 135 kgs x 6 reps & 145 kgs

07 Jan 2018 M97C14T3      

TRICEPS + ROWS + BICEPS

Good volume work and I pushed the envelope on Grip training with Rolling Thunder and Rope Pullups.

Overhead EZ Skullcrushers:

35 kgs x 10 + 10 + 10 = 30 reps

25 x 15 + 15 = 30

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

Low to High Rows:

No. 2 x 20 x 4

Old School BB Rows:

85 x 10 + 10 + 10 = 30

65 x 15 + 15 + 15 = 45

Row Volume = 155

Hammer Curls:

15 x 10 + 8 + 8 + 6 = 32

12,5 x 10 + 8 + 6 + 6 = 30

10 x 10 + 10 + 5 = 25

Rolling Thunder:

60 x 2 seconds

62,5 x 2 PR

60 x 4 + 2

50 x 10

V = 20s

Rope Pullups:

BW x 5

+25 x 3

07 Jan 2018        

                          

YUVRAJ GOOD MORNINGS

I am happy to sign off Yuvraj is fully recovered from his injury. These types of injuries never really go away though; they are like monsters hiding behind the surface always ready to attack if you take your eye off the game. So he has “recovered” but playing smart is the only option on the table. Tonight he killed Good Mornings with a lot of volume using Eric Troy’s Honeymoon Period Progression and we went out on a limb and tested the waters with a 145 kgs paused GM single. Good job!

Good Mornings:

Triples from 30 kgs to 122,5 kgs over 20 sets

125 kgs x 6 reps

127,5 x 6

130 x 6

132,5 x 6

135 x 6 PR

145 x 1 PR