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