22/10/12 Pulls and high volume upper back
Deadlift raw (no belt or suit) 237.5kg x2
Speed deadlift raw (no belt or suit) 200kg 5x3 (90-120 seconds rest permitted between sets but I took 40-60 seconds)
Pull downs 180lb stack 9x5 1x20
Chest supported wide grip barbell rows 140lb x20, x18, x16, x14, x12
Inch dumbell replica rows 42kg 8x5 each arm in 10 minutes
Biceps dumbell curls 30lb 5x12
supersetted with
Cable thingy 5x10
3rd set:
3rd set:
Deadlift is feeling good. Despite abs being very DOMmy and hams and glutes a bit tired they shifted well. Switched up my grip on the speed pulls. I normally pull right hand under left hand over but did the 2nd and 4th sets left hand under right hand over and the 5th set double overhand
The Inch replica rows are leaving my grip fudged. This is definitely the limiting factor for me in this movement. Really not too taxing for my upper back at all. I think I'll need to approach these smart and be consistent to hopefully see some good improvement in my grip
Regarding biceps curls - I prefer not to do biceps barbell curls. Enforcing a symmetry on my body with this movement has caused me elbow issues in the past. Biceps is also a flexor and a supinator. Curling a barbell will only hit the flexor movement of the muscle hard IMO. Different strokes for different folks though
The cable movement I was doing I dunno what I'd call it. Hit my delts more than I would have liked which isn't ideal when I think I'm going heavy-ish reverse band benching on Wednesday
Update from last night - L-sits post weighted ab rollouts probably not the best idea in hindsight! Abs were shot by the time I had the rollouts done
Thanks for reading
The Inch replica rows are leaving my grip fudged. This is definitely the limiting factor for me in this movement. Really not too taxing for my upper back at all. I think I'll need to approach these smart and be consistent to hopefully see some good improvement in my grip
Regarding biceps curls - I prefer not to do biceps barbell curls. Enforcing a symmetry on my body with this movement has caused me elbow issues in the past. Biceps is also a flexor and a supinator. Curling a barbell will only hit the flexor movement of the muscle hard IMO. Different strokes for different folks though
The cable movement I was doing I dunno what I'd call it. Hit my delts more than I would have liked which isn't ideal when I think I'm going heavy-ish reverse band benching on Wednesday
Update from last night - L-sits post weighted ab rollouts probably not the best idea in hindsight! Abs were shot by the time I had the rollouts done
Thanks for reading
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