I managed to double my volume with 190 kgs. I think next
week I will venture a little heavier. Anderson Good Mornings are a VERY
challenging exercise and breaking the bar off the safety bars is an awesome
challenge!
I spent a lot of time getting quality work on Chained
Dips. This is a very troublesome exercise for me because of my shoulder history
but it has always helped keep me “together” for heavy OHP work so I cannot
neglect this exercise. While it is difficult for me to maintain consistent
performance on it (similar to Grip training), I know every bit helps because
from a big picture standpoint my performance is improving in the long haul.
I half expected my soreness to hamper Front Squats but
it all went down smoothly. I am going to add in some volume work next week, in
the 105-125 kgs range once I hit my max of 152 kgs.
I switched up my Squat training. I did Anderson Back
Squats to a new depth and then I did Half Anderson Back Squats. I am going to
stick to this weight range but I will try to add a lot more volume and make it
very “dense”. Both these exercises are SO challenging that my legs turned to
lead midway through and that sense of fatigue and loss of energy is exactly
what happens when I do heavy Deadlifts. I am definitely overdoing it on
Andersons (what with Anderson Good Mornings, Anderson Back Squats and Half
Anderson Back Squats) but I am going to check myself and not get too greedy
with the weights. Thanks to Eric for always keeping me grounded!
Anderson
Back Squats @ 10th Pins:
125 kgs x 3 reps
145 x 2
165 x 2 PR
165 x 1
V = 8
Half
Anderson Back Squats @ 12th Pins:
145 x 2
165 x 2 PR
185 x 1 PR
V = 5
Back
Squats:
125 x 7
TV = 8 + 5 + 7 = 20
23 Feb 2018 DIIPEN SQUATS Diipen experimented with Anderson Front Squats today and they were very challenging! Anderson Front Squats @ 10th Pins: 125 kgs x 1 rep x 4 sets 127,5 x 1 PR Half Anderson Front Squats @ 12th Pins: 145 x 1 x 2
I took a slightly wider grip on Bench and it felt
strange but the weights felt a lot more stable and it was less painful for my
shoulders so I am going to stick with it for a bit. I have been reviewing my
Row volume and I am averaging about 400 reps per week and I want to get it to
500. Additionally, we are trying to assemble a pulley machine so I will be
doing some cable rows in the near future. Till that machine is made I am going
to do more band rows.
I have restarted my 3 week cycle of Good Mornings with
Anderson Good Mornings as the main event lift. This is the first time I am
attempting Anderson GMs and I can totally see why Eric Troy had me add them to
my arsenal. They mimic the Deadlift very closely and put me in such an
uncomfortable position that excelling in this will only transfer positive
strengths to the DL. 190 kgs for a double was a real tough beast and it took me
a couple of attempts to get it. It is amazing how a simple switch from doing
regular GM to Anderson GM can rock the socks off my feet! I think this is
probably one of the most difficult workouts I have done in the last few months.
A good beginning to Anderson Good Mornings!
Warm-ups:
Back Squats: 75 kgs x 2 reps, 105 x 2
SSB Good Mornings: 30 x 5, 85 x 3
Anderson GM: 85 x 2, 105 x 2, 135 x 2
Heavy Anderson Good
Mornings:
135 x 3
155 x 3
175 x 2
190 x 2 PR
180 x 3 PR
175 x 1
155 x 3
135 x 3
Workout Statistics:
Volume = 20 reps
Work = 3185 kgs
Workload = 159.3 kgs
Average Intensity = 83.8%
01 Mar 2018
KANISHK DEADLIFT
MAIN EVENT
This was a rollercoaster of a ride for Kanishk. He worked up
to 130 kgs for a triple and it triggered his glute injury. Instead of fighting
the pain we had him reduce the weight to 115 kgs. He took that for 6 sets of 3
reps. Then he began doing singles working up to 125, 135, 145 and finally
concluding the workout with 155 kgs for a solid Relative Max. Total
determination right there!
