Couldn’t think of a new name for the log. I’ll link all the old shit in the next post a little later. I’m exhausted from a killer back day.
Neutral grip pullups - great starting movement
bw x 15, 15
+40lbs x 10, then a set of 7 with a hard squeeze.
(slightly narrow grip, flawless form, TUT focus)
100 x 12
125 x 12
150 x 12
175 x 12
(took grip out, more normal tempo. Forearms already fried, front delt and tri longhead are toast from yesterday, loll).
200 x 10, 10
DB rows with a long squeeze and good stretch, no rest
50lbs x 10, 10, 10 (LR)
Rack pulls - not gonna lie, warmups didn’t feel the best, lower back not as strong as it was last week. Thought of Evan on top set and killed it.
135 x 8
225 x 5
315 x 3
405 x 3
495 x 2
545 x 4 - woot. +20 or 30lbs from last week, same amt. of reps. Last rep was pretty ugly, but o well.
Barbell rows off floor like dusty hanshaw (<3 Evan) - too much for my lower back to handle. Fresh these would be better, but I will prob change the order of things next time
135 x 12
225 x 8
245 x 8
100 x 15
125 x 12, 12
Low-cable rope row thingies finisher.
Didn’t really get that into biceps today, I think I was beat.
Seated DB curls but using some tip CT said with raising the arm as you’re lowering the weight. I couldn’t get it to quite feel right.
15s x 12ish
25s x 10ish
35s x 10ish - wasn’t really counting
DB preachers - 1-2sec hold, 2-3 sec negative. these felt good.
20 x 12 LR
30 x 10 LR
35 x 8 LR
Cybex seated machine curls
worked up to a top set of 35/side x 10 drop 25/side x 10 drop 15/side x 10.