Jan 28 – Back
Pretty much the same format now three weeks running the only change I made this week was to do Rack Pulls for my 4th movement. This was from the lowest pin on the rack so maybe about 2 inches below deadlift height. I didnt push max weight for a set of 6 I just put 500 on there and did a max rep set deadstopping each rep on the pins for a set of 9
Hammer Pull over
5 – 45’s total x max set (7 reps + 2 forced reps)
Barbell Row
365 x 6 reps
Incline Bi Lateral DB Row
95 x 6 Full reps + 3 partial reps
80 x 12 Full Reps (this is improving!)
Rack Pulls
Warm up sets of 3 until working set
500 x 9 Reps Deadstop off the pins
DB Row – Drop set
125 – 105 – 90 x max reps at each
7 – 5 – 5
Hammer Low Row
3pps x 8 / 6 2 sets
