Training 19/11/12

Deadlift and low volume upper back

Ok, so I just assumed that I deadlifted on the 12/11/12. This means I would have completed the Coan Phillipi up to week 7. I am now gonna add 10% of my previous underestimated 100% and take this 110% as my new 100%. So in maths speak:

265kg/10 = 26.5kg. 265+26.5 = 290kg (roughly)

From here it's a simple case of going back to the % table and plugging in the values. Band tension will now be introduced on the speed pulls. I'm gonna use 12" minis. These shouldn't be too taxing at all and will really help me develop some snap on my pulls. I had considered adding 5% to 265 but I'll see how I go with 10%. If it goes nipples up I can always adjust

Deadlift 217.5kg x2

Speed deadlift 175kg + 12" minis 8x3 (40-60 second rest periods)

Band resisted chins 10kg+supermini 5x5

Wide grip cable rows 160lb 4x12

Inch replica rows 42kg 4x8

Fat grip biceps dumbbell curls 30lb 5x12
superset with
Triceps cable pushdowns 50lb 4x20 1x50

Ab rollouts + 35kg 4x8

Unfortunately no videos as I am just nipping in and out of the gym these days. One thing on the band resisted chins. These worked great. At the top the bands were giving a resistance of around 25kg. So total added was 35kg at the top. They didn't feel like this at all. I have a feeling these are going to work very well. I will post a video of the set up at some point when I have a little more time.

Thanks for reading