Based upon Paul Carter’s LRB-365 and Base Building
- 140 x 8
- 140 x 8
- 140 x 8
- 140 x 8
- 140 x 7
- 90 x 15
- 90 x 15
- 90 x 15
- 140 x 15
- 140 x 15
- 140 x 15
- 140 x 15
- 90 x 15
- 90 x 15
- 90 x 15
- 90 x 15
- 90 x 15
- 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.
