M97C22T3 Bench Press Zero Leg Drive 110 kgs x 4 reps & CGBP 75x8

04 Mar 2018 M97C22T3      

                          

ROWS + PRESS + TRICEPS + BICEPS

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.                 

Old School BB Rows:

75 kgs x 20 reps

80 x 15

85 x 10

90 x 10

95 x 10

75 x 20

High to Low Band Rows:

No. 3 x 10 x 3 sets

Low to High Band Rows:

No. 3 x 10 x 3

Row Volume = 145

Bench Press Zero Leg Drive:

105 x 4

110 x 4 PR

110 x 3

107,5 x 3

105 x 4

V = 18

Close Grip Bench Press ZLD:

75 x 8

65 x 10

65 x 8

60 x 12

V = 38

Rolling Thunder:

60 x 1 second

55 x 4 + 5

V = 10s

Rope Pull-ups:

BW x 5 x 2

Tricep Band Pressdowns:

No. 1 x 20 x 6

Preacher Curls:

12,5 x 6 + 4 + 3 = 13

10 x 6 + 9 = 15

15 x 2 w/ Negatives

V = 30