Pullups
BW * 10 * 5
Deadstop rows
worked up to 100kg * 8 * 3
Weighted pull ups
20kg * 5 * 5
Deadlifts
worked up to 190kg * 5
then singles
197.5
205
212.5 (straps)
217.5 (straps)
222.5 (straps) (hit target)
160 * 2 * 5 (fastest 1.09 m/s) Speed pulls
Shrugs
120kg * 10 * 4
Lat pulldowns
105kg * 10
95 * 10 * 2
65 * 15 * 3
My hams hate me. So do my forearms. Felt really crappy today, but just told myself to just keep concentrating on the next set, and I made it through today's training. Hit the target of 222.5kg. Still need to work on my tightness and keeping the lower back integrity.
good job Twain :)
ReplyDelete:') thanks Max.. so glad there are actually ppl who read my blog.
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