Back day is becoming one of my favorites. I think it’s because it’s cool to look in the mirror (well, series of mirrors) and see wow — look at what’s back there! But also because it’s cool to be doing pull-ups. When you’ve sucked at them your whole life and are starting to suck less at them, it’s just great! Plus, I’m really getting a groove of back work: actually getting the back to work, not just pulling and making motions. It’s good stuff.
That said tho, today felt a little stagnant. I didn’t go up much on paper, but I sure felt more work happening. Go figure.
Weighing in at 210. Offically trying to maintain for a bit, then lean on the massing side of things. I am leaning towards staying this course for a couple more weeks, then a deload week, then another 6 or so weeks just hypertrophy work (likely similar to what I’m doing now, but varying it up e.g. instead of bb incline bench and db flat bench, do bb flat bench and db incline bench). Then after that, maybe a Strong-15 short cycle to take a small break and change of pace. After that, we’ll see — that’s some 3 months out, so I’ll figure it then based on progress.
- Pull-ups
- BW x 8
- BW x 5
- BW x 3
- BW x 3
- BW x 3
- T-Bar Row
- 105 x 8
- 105 x 8
- 105 x 8
- 105 x 8
- Curl-Grip Lat Pulldowns
- 90 x 20
- 100 x 15
- 110 x 10
- Cable Row
- 90 x 15
- 100 x 15
- 110 x 9, then drop sets
- BB Shrugs
- 275 x 5
- 275 x 10
- 185 x 23
- 185 x 18
- 185 x 14
