Wave 1. Week 2. Body Day
8 @ 95
5x8 @ 135
Bent Over Row:
Attempted. My lower back was way too sore and weak.
4x12 @ BW+70
One-Arm DB Bench:
8/8 @ 40
5x8/8 @ 65
Slow Reverse-Hyper (Explained below):
Banded Lying Triceps Extension:
25, 20, 20 @ 2 minis
Explanation of slow rev-hyper: I do these on a tall box jump box. Lie face down on it with your hips hanging off, so that you can pull your knees underneath. You have to bend them at the bottom of the movement so you don't hit the floor. Then extend your legs and back so that you end up planking basically, making sure to contract your lower back then lower your legs and bend them back under the box to begin again. There's no swing, it's completely controlled. That's why it's "slow".
Military press went well. The rest of the workout was me realizing a couple of things: 1. My lats are a huge issue. 2. I feel too old because of my back being weak.
I need to stop doing neutral grip pull-ups. I've gotten good at doing them with shit form (i.e. letting myself float away from the bar and only use my biceps). Even if I have to use bands to help me, I'm going to only do pronated grip until my lats start working properly.
I also realized that I haven't done any real lat work in a good while. I was doing cable and band rows, but that shit only maintains strength for a couple of weeks. Obviously I've past that time now. I think my low/mid back has been having having to compensate for that, and it's hurting my progress and me, physically.
Most of my accessories will be back based from now on. Mainly pull-ups, lat pull-downs, bent-over/pendlay rows, one arm DB rows, RDLs, good mornings, etc. I think this will fix a lot of my problems. That and doing mobility work and stretching.
Nutrition: 2/4 (Not enough)