New program day 1.
Warmup
Mat Pulls (7in) -
135x10, 185x6, 225x5, 275x4, 315x3 (straps)
365x 7+2 (straps)
May need to check with Emevas about what constitutes a good rest pause.
Last rep had some bad low back position. Whatever. I'm relying on this partly to build up lower back strength, so I'm not using a belt. This was still in the range of acceptable back and me just being paranoid, fortunately.
Barbell Row -
5x 95, 115, 135
3x 155 (x5)
Explosive pulls from the floor. I'm not 100% on doing these this way (versus more of a bodybuilder style), though these generally worked.
Front Squat -
5x 45 (x3), 95 (x2), 135, 185
3x 235, 225 (x3)
Turns out that your upper back gets really tired after deadlifting and rowing.
DB Retraction: 3x12x12.5s
DB Protraction: 3x12x12.5s
Alternating DB Curl: 3x10x17.5s (upping the weight next time)
No comments:
Post a Comment