Back session was good today. Added some extras just for the fun of it.
One-Arm Barbell Row
50×8
60×8
70×8
70×8
70×8
70×8
Smith Machine Rows used an incline bench to support the body. Started at 60 degrees for 4 sets then dropped to 45 degrees for 4 sets.
155×6
155×6
155×6
155×6
155×6
155×6
155×6
155×6
*goal was to be explosive and fire elbows back hard
Band-Assisted Pull-ups purple band used. outward intention focus and a slow tempo 4-0-2-0
10
10
8
8
DB Pullovers used a KB for this and hooked my thumbs into the handle. This allowed me to apply some outward intention on the pullovers. Felt quite good
32×12
32×12
32×12
32×12
Stretchers with wide grip v-handle the wider grip allowed me to pull the handles past my chest so I could force a stronger contraction. Again I used a slower tempo on these 4-0-2-0
90×10
90×9
90×9
90×8
Hyper-Extensions I don’t have a machine for this so I used plyo boxes and a BOSU stacked on top of it. It wasn’t perfect but I could get a pretty strong contraction at the top
20
20
20
20
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