2014-04-11 training log

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.

    Join the discussion!

    Fill in your details below or click an icon to log in:

    WordPress.com Logo

    You are commenting using your WordPress.com account. Log Out /  Change )

    Google photo

    You are commenting using your Google account. Log Out /  Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out /  Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out /  Change )

    Connecting to %s

    This site uses Akismet to reduce spam. Learn how your comment data is processed.