So much crap in my head and life… and somehow that motivated me to put in ear buds, crank the music, and lift hard and aggressive.

It was good. 🙂

I modified a bit, adding a 5th set of rows, which I think makes a good difference.

On the shrugs, I realized I went too heavy then backed off. I need to get the shrugs in better form. I know, shrugs right? But it’s about watching my body “droop” instead of keeping excellent posture the whole time. I might even drop the weight down even more next week to ensure posture stays solid all the way through — I think side effects like on posture, on grip, etc. are good side-effects of this method of shrugs. So, gotta focus on that.

And yes, 100-rep curls are a mental game.

Based upon Paul Carter’s Basebuilding

BB Rows

• 150 x 8
• 150 x 8
• 150 x 8
• 150 x 8
• 150 x 6

Meadows Shrugs

• 75e x 12
• 75e x 12
• 75e x 12
• 70e x 12
• 70e x 12

Wide, Neutral-grip Lat Pulldowns

• 125 x 10
• 125 x 10
• 125 x 10
• 125 x 10
• 125 x 10

EZ Bar Curls

• 25 x 100