Pull

April 11th

Chin ups
did 5 sets of 8 with BW

One armed machine row (tempo 11X1)
120 * 10
160 * 10
180 * 10, 10, 10

Low pulley row (tempo 11X2)
50 * 10
60 * 10, 10, 10

Neutral grip pulldown
worked up to 3 sets of 10 with 60kg
*these were done very controlled with a hard squeeze at bottom

Straight arm pushdowns
did 3 working sets of 10 with 40kg
*these were done very controlled with a hard squeeze at bottom

Shrugs
Did 3 working sets 8 with 315#, and 1 additional set of 25 with 185#
*all shrugs were done with a squeeze and hold at the top

100 band pullaparts and some band traction