@CT is it possible to do a layer with the pendlay row and how would one go about that please and thank you
IMHO no. The lower back would get too taxed and performance would suffer. The Chinese row would be a better option.
BTW I’m not against hitting the lower back hard. But in the case of the Pendlay row the problem is when a lower back pump/discomfort takes away from the focus you have on your upper back muscles.
TY I love the chinese row and I like it even better with a cambered bar.
I am trying to design the chinese row layer any thoughts would be appreciated
A) Barbell row against pins : 4 sets of 6 seconds
B) Movement strength: Chinese row 5 to 7 sets of 2 reps upto 2RM
C) Positional strength: double pause chinese row (top and mid-range for 2 seconds) focusing on squeeze at top 3-4 sets of 3 reps
D) Explosive strength: Power chinese dumbbell row 4-5 set of 3 reps 50%
E) Muscle strength: top half chinese row pump reps (only going from the top position to the middle position focusing on the upperback contraction) for 3 sets of 8-10 reps