Deadlift
150kg * 5, 170 * 3, 190 * 1
Deadlift (speed pulls)
140 for 8 singles
Pull ups
5 sets of 10
- done on the assisted pull up machine, with a pause at the top
Machine Rows
45 * AMRAP for 2 sets
Power shrugs
80 * 8, 8, 8
Overhead shrugs
40 * 20, 20, 20
A1: Standing Abs
41 * 16, 16, 16
A2: 45 deg Back extension
BW * 16, 16, 16
- A1 and A2 were supersetted
Modified reverse hyper
BW * 15, 15, 15
Deadlifts were light and moved pretty fast. Had pretty good acceleration on the speed pulls. Decided to put in more low intensity lower back work to bring up my core sterngth. Figured out how to use the GHR for reverse hyper movements. Now only thing is to figure out how to attach some weight to my legs. Everything else was standard. Good squeeze through all sets as per standard back training protocol.
No comments:
Post a Comment