M97C21T6 Close Grip Bench Press Zero Leg Drive 90 kgs x 5 + 2 reps & Kanishk Bench Press 70 kgs x 9 reps PR

28 Feb 2018 M97C21T6      

                          

PRESS + TRICEPS

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.                

Bench Press RE:

60 kgs x 8 reps

62,5 x 8

65 x 8

67,5 x 8

70 x 9 PR

V = 41

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

M97C21T5 Front Squats 152 kgs & No2 Banded Overhead Press 67,5x1

27 Feb 2018 M97C21T5      

                          

SQUATS + PRESS

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!               

Front Squats:

125 kgs x 1 rep

137,5 x 1

152 x 1 @ 100%

105 x 4 w/ Wraps

V = 7

No. 2 Banded Overhead Press:

65 x 2

67,5 x 1 PR

55 x 5 x 2 sets

55 x 4 x 2

V = 21

M97C21T4 Back Squats 175 165 kgs x 4 reps

26 Feb 2018 M97C21T4      

                          

SQUATS + ROWS + BICEPS

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.               

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2

175 x 1 @ 94.6%

165 x 4 @ 89.2% PR

160 x 3

125 x 5

V = 20

High to Low Band Rows:

No. 3 x 12 x 3 sets

Low to High Band Rows:

No. 3 x 12 x 3

V = 72

Weekly Row Volume = 220 + 60 + 72 = 352

Hammer Curls:

15 x 10 + 7 + 3 = 20

12,5 x 12 + 8 = 20

10 x 14 + 6 = 20

20 x 5

M97C21T3 Bench Press Zero Leg Drive 117,5 kgs x 1 rep x 2 sets and Kanishk Bench Press 91 kgs x 1 rep x 2 sets PR

25 Feb 2018 M97C21T3      

                          

ROWS + PRESS + TRICEPS

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 2^nd rep attempt on the first set – so this is good news.             

Old School BB Rows:

65 kgs x 20 reps x 2 sets

95 x 5 x 4

V = 60

Bench Press Zero Leg Drive:

105 x 4

110 x 1

117,5 x 1 x 2 @ 97.9%

105 x 4

95 x 5

75 x 11 + 3 = 14

V = 30

JM Press:

45 x 17 + 17 = 34

M97C21T2 Overhead Press 95 kgs x 1 rep x 2 sets @ 100%

24 Feb 2018 M97C21T2      

                          

PRESS + ROWS + TRICEPS + BICEPS

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.            

Overhead Press:

93,5 kgs x 1 rep @ 98.4%

95 x 1 x 2 sets @ 100%

91 x 2 @ 95.8%

V = 4

High to Low Band Rows:

No. 2 x 25 x 2

Low to High Band Rows:

No. 2 x 25 x 2

Old School BB Rows:

75 x 20 x 2

65 x 20 x 2

55 x 20 x 2

Row Volume = 220

Tricep Band Pressdowns:

No. 1 x 20 x 6

BB Curls:

35 x 8 + 7 + 5 = 20

25 x 12 + 8 + 5 = 25

Preacher Curls:

12,5 x 5 + 4 + 3 = 12

10 x 8 + 7 = 15

15 x 2 with Negatives

M97C21T1 Good Mornings 205 kg x 2 reps @ 100% feat Kanishk Deadlifts 167,5 kgs & Diipen SSB Squats 175 kgs

23 Feb 2018 M97C21T1    

GOOD MORNINGS Main Event

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

Good Mornings:

175 x 4 @ 85.4%

185 x 4 @ 90.2%

195 x 2 @ 95.1%

205 x 2 @ 100% PR

185 x 5 @ 90.2%

175 x 4 @ 85.4%

165 x 5 @ 80.5%

145 x 10 @ 70.7%

135 x 10 @ 65.9%

Workout Statistics:

Volume = 46 reps

Work = 7490 kgs

Workload = 162.8 kgs

Average Intensity = 79.4%

M97C20T6 Chained Dips 8,5 kgs x 16 reps & Diipen Deadlifts 220 kgs

21 Feb 2018 M97C20T6      

                          

PRESS + TRICEPS

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.           

Chained Dips:

+8,5 kgs x 8 reps

+8,5 x 16 PR

+8,5 x 8

+8,5 x 4

V = 36

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

M97C20T5 Front Squats 152 kgs PR & No 2 Banded OHP 65x3 and Yuvraj SSB Squats 165 kgs

20 Feb 2018 M97C20T5      

                          

SQUATS + PRESS + ROWS

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!         

Front Squats:

125 kgs x 1 rep

137,5 x 1

152 x 1 @ 100% PR

105 x 4 w/ Wraps

V = 7

No. 2 Banded Overhead Press:

65 x 3

65 x 2

55 x 5

55 x 4 x 3 sets

V = 22

High to Low Band Rows:

No. 3 x 12 x 3

Low to High Band Rows:

No. 3 x 12 x 3

V = 72

Total Row Volume = 230 + 110 + 72 = 412

M97C20T4 Back Squats 175 kgs 165x3 160x3

19 Feb 2018 M97C20T4      

                          

SQUATS + GRIP

I went into this workout feeling sore as hell and right from the get go Squats were a challenge. This sense of weakness and fatigue only let up towards the end of Squats and I think it is because I paced myself well and I was liberal with my rest intervals. Still, I am keeping a tentative plan to deload next week. My grip strength has suffered a bit so I decided to do some Rolling Thunder training to get it back to par.        

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2

175 x 1 Paused @ 94.6%

165 x 3 @ 89.2%

160 x 3

125 x 6

V = 20

Rolling Thunder:

60 x 1 second x 2 sets

55 x 4

55 x 2

50 x 7

50 x 5

V = 20s

Rope Pull-ups:

BW x 5 x 2

M97C20T3 Bench Press Zero Leg Drive 115 kgs x 1 rep x 2 sets

18 Feb 2018 M97C20T3      

                          

ROWS + PRESS + BICEPS + TRICEPS

I pushed the envelope on Bench today so next week I am going to dial the intensity down and focus on some more volume.       

Old School BB Rows:

85 kgs x 10 reps x 2 sets

95 x 5 x 2

70 x 20 x 2

65 x 20 x 2

Row Volume = 110

Bench Press Zero Leg Drive:

105 x 4

110 x 2

115 x 1 to failure

115 x 1

105 x 4

95 x 5

75 x 8 + 5 = 13

V = 30

BB Curls:

35 x 7 + 7 + 6 = 20

25 x 10 + 8 + 7 = 25

JM Press:

45 x 15 + 15 + 10 = 40

Tricep Band Pressdowns:

No. 1 x 20 x 6

Preacher Curls:

12,5 x 5 + 4 + 3 = 12

10 x 6 + 6 + 3 = 15

15 x 2 w/ Negatives

M97C20T2 Overhead Press 95 kgs x 1 rep x 2 sets @ 100%

17 Feb 2018 M97C20T2      

                          

PRESS + TRICEPS + ROWS + BICEPS

I am super happy with the Overhead Press PR of 95 kgs for two singles. This was a stellar workout.      

Overhead Press:

93,5 kgs x 1 rep @ 98.4%

95 x 1 PR @ 100%

95 x 1 @ 100%

91 x 1 @ 95.8%

Tricep Band Pressdowns:

No. 1 x 20 x 6 sets

High to Low Band Rows:

No. 2 x 25 x 2

Low to High Band Rows:

No. 2 x 25 x 2

Old School BB Rows:

55 x 20 x 2

65 x 20 x 2

75 x 15 x 2

85 x 10 x 2

Row Volume = 230

BB Curls:

45 x 3 + 3 = 6

Rolling Thunder:

60 x 0

55 x 3 seconds

62,5 x 0

60 x 0

55 x 2

V = 5s

M97C20T1 Good Mornings 185x7 195x3 kgs

16 Feb 2018 M97C20T1    

GOOD MORNINGS Main Event

I am glad I was able to progress by adding a rep and setting a PR with 185 kgs x 7 reps. Working this close to my max for volume is tough as nails but as long as I maintain my strength – let alone improving it; I will celebrate a successful workout.

Warm-ups:

Front Squats: 75 kgs x 3 reps, 115 x 2

SSB Good Mornings: 85 x 5, 105 x 3, 135 x 3, 155 x 2

Good Mornings:

175 x 4 @ 85.4%

185 x 7 @ 90.2% PR

195 x 3 @ 95.1%

185 x 5 @ 90.2%

175 x 3 @ 85.4%

165 x 4 @ 80.5%

145 x 10 @ 70.7%

135 x 10 @ 65.9%

Workout Statistics:

Volume = 46 reps

Work = 7490 kgs

Workload = 162.8 kgs

Average Intensity = 79.4%

M97C19T6 Chained Dips 8,5 kgs x 15 reps & Yuvraj SSB Squats 165

14 Feb 2018 M97C19T6      

                          

PRESS + TRICEPS

Chained Dips felt great and my shoulders did not fall apart and I also hit a rep PR so I am happy! Also featured in this video is Yuvraj hitting a PR of 165 kgs on SSB Squats.      

Chained Dips:

+8,5 kgs x 8 reps

+8,5 x 15 PR

+8,5 x 6 x 2 sets

V = 35

Tricep Band Pressdowns:

No. 1 x 20 x 6

Yuvraj’s SSB Squats:

135 x 3

145 x 3

155 x 2

165 x 1 PR

85 x 21 Widowmaker

M97C19T5 Front Squat 150 kgs & No2 Banded Overhead Press 65x4 55x5

13 Feb 2018 M97C19T5      

                          

SQUATS + PRESS + ROWS

Last night’s Back Squats just added to the soreness so I limped my way through Front Squats and 150 kgs felt really good. I think in a little while I will breach a new milestone so I am going to begin some heavier walkouts from next week. Banded Overhead Presses were challenging but I got my rep maxes with 65 kgs x 4 and 55 x 5 so I know I have room to improve over the next few weeks.           

Front Squats:

125 kgs x 1 rep

137,5 x 1

150 x 1 @ 100%

105 x 3 w/ Wraps

V = 6

No. 2 Banded Overhead Press:

65 x 4

55 x 5

55 x 4

55 x 3

55 x 2

High to Low Band Rows:

No. 3 x 12 x 3 sets

Low to High Band Rows:

No. 3 x 12 x 3

V = 72

Total Row Volume = 230 + 100 + 72 = 402

M97C19T4 Back Squats 175x2 170 160x3 kgs

12 Feb 2018 M97C19T4      

                          

SQUATS + BICEPS

I was still sore from DL day on Friday so getting into Squats was a big hurdle but I held it together and got the job done. I really want to get 175 kgs x 3 reps and hopefully in the next few weeks I will get there.      

Back Squats:

125 kgs x 3 reps

145 x 2

165 x 2

175 x 2 @ 94.6%

170 x 1 @ 91.9%

160 x 3

135 x 2, 125 x 5 Drop Set

V = 20

Hammer Curls:

15 x 10 + 6 + 4 = 20

12,5 x 10 + 8 + 2 = 20

10 x 10 + 10 = 20

20 x 5

M97C19T3 Bench Press Zero Leg Drive 105x6 110x3 & BBR 95x5 kgs

11 Feb 2018 M97C19T3      

                          

ROWS + PRESS + TRICEPS + BICEPS

Everything is coming along smoothly.      

Old School BB Rows:

65 kgs x 20 reps x 2 sets

70 x 15 x 2

85 x 10 x 2

95 x 5 x 2

Row Volume = 100

Bench Press Zero Leg Drive:

105 x 4

105 x 6 PR

110 x 3

95 x 7

75 x 10

V = 30

JM Press:

45 x 15 + 10 + 5 = 30

Tricep Band Pressdowns:

No. 1 x 20 x 6

V = 30 + 120 = 150

BB Curls:

35 x 8 + 8 + 4 = 20

25 x 8 + 8 + 4 = 20

Preacher Curls:

12,5 x 5 + 3 + 2 = 10

10 x 8 + 7 = 15

15 x 2 w/ Negatives

V = 67

Rope Pull-ups:

BW x 5 x 2