Based upon Paul Carter’s LRB-365 and Base Building

BB Rows

• 140 x 8
• 140 x 8
• 140 x 8
• 140 x 8
• 140 x 7

Seated Cable Rows

• 90 x 15
• 90 x 15
• 90 x 15

Shrugs

• 140 x 15
• 140 x 15
• 140 x 15
• 140 x 15

Wide, Neutral-grip Pulldowns

• 90 x 15
• 90 x 15
• 90 x 15
• 90 x 15
• 90 x 15

BB Curls

• 40 x 12
• 40 x 12
• 40 x 12
• then drop set to 30, then 20, amarp

Solid day. I continue to work on having slower, more controlled movements, especially the negative.

Big experiment was dropping my shrug weight down (just used the same weight as the rows, so I didn’t have to futz with the bar). Shrug up, then really slow down. Yeah, that was pretty killer.

I can tell this is about the best my back has responded to work. Heavy-ish weights, higher reps (8-15), slower movement especially on the negative. Yeah, this works.