Back
This is my second week of this exercise selection, everything went up today.
Deadlifts (I am doing this with as much eccentric control as I can no bounce off of the floor, last rep this week I deadstopped)
315 x 3
405 x 2
455 x 1
495 x 1
545 x 6
Supra Bar Cable Pullover
100 x 8
150 x 8
170 x 8
210 x 8 Full + 2 partial reps
Supra Bar Reverse Grip Barbell Row (No leg drive)
1pps x 8
2pps x 8
3pps x 8 (max set here previous week was 2p+25ps x 10)
DB Row (Completely fixed position no leg drive)
85 x 8
120 x 8
160 x 8 + 1 partial rep
Arsenal Lever Row
***This is more “volume work for me” this row is very heavy and upper back dominant so I am not wanting to jerk or pull my chest off so I am aiming to stay a bit lighter here and get in more reps. As you can see here I am making smaller jumps but the load to start is heavier
90 x 8
110 x 8
115 x 7 + 2 partial reps
D handle Reverse grip pulldown (with hold at contraction)
120 x 8
130 x 8
150 x 8
Loaded Stretches
