Deadlift, upper back accessory and abs
Deadlift (raw no belt no wraps) 240kg x6 (only required 2 but did 6
Deadlift (belt on) 192.5kg +12" mini band 8x3
Gymnast rings pull ups 10kg + chains 5x5
Inch dumbbell replica rows
53kg 2x5
42kg 1x10
Bent over rows 60kg 4x20 in 6 minutes
Fat grip triceps band pushdowns x20
Superset with
Ab rollouts 35kg x8
This superset was completed 3 times. The Fat Gripz were set up as below. I tied the band at the bottom to stop the grips from sliding down. Worked pretty well.
I then finished with another 2x20 on the fat grip band pushdowns.
I cut the ab rollouts short cos my forearms were too busted. It was getting to the point where I couldn't grip the roller. The band resisted deadlifts were pretty horrible and really hit my lower back. Loading and unloading the bar became so difficult lol
It doesn't look like I covered much in this workout but it was seriously tough - particularly on my forearms and lower back.
Thanks for reading
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