Matt JansenMatt Jansen

Jan 14 – Back Training

Awesome session tonight had a lot of fun – picked the 4 hardest row movements I could and a pull over. Simple

Hammer Pullover using a supinated grip – Slow eccentric / holding each rep at peak contraction
Started at 90 lbs then added a 25 per set until I got up to a max set of 6 25’s + 90 total – Full plus partial reps.

Barbell Row – First time doing this and committing to them in over a year, want to be rowing 405 with the same form I had today by this summer.
225 x 6
275 x 6
315 x max set of 9 reps

Two Arm incline DB Row
2 max sets at 90 lbs. Full + partial reps

Single Arm DB row in fixed position with hips square
90 x 8
105 x 8
115 x max set 7 full + 2 partial reps

Hammer Low Row
3p+25ps x 7 reps
3p+25ps x 7 reps

Stretch and leave!