Back days seem to be the ones I see the least progress on. Not sure why. I did see some progress today, for sure. But it’s just slower.

It is what it is tho. I tried to up it a little bit today, with some “first-set-last” type things for AMRAP. Just a little more volume, because.

I feel stagnant on pull-ups. Not going to sweat it too much. I’ll be changing this up here soon and doing some different sort of “up” — maybe neutral grip, something that’s a little less (torque) stress on my joints. We’ll see what it does. I really want to get over that 10-rep milestone. I also thought that I might change my ups to let the first set be just a crank-it-out set, then all other sets be very eccentric focused — don’t sweat the reps, just put everything under a lot of stress.

I also think I need to lay off the heavy, low-rep shrugs. My spine doesn’t seem to like that compression and that angle.

• Pull-ups
  • bw x 8
  • bw x 5
  • bw x 3
  • bw x 3
  • bw x 2
• T-Bar Row
  • 110 x 8
  • 110 x 8
  • 110 x 8
  • 110 x 8
• Curl-Grip Lat Pulldown
  • 100 x 16
  • 110 x 11
  • 120 x 8
  • 100 x 11
• Cable Rows
  • 90 x 15
  • 100 x 15
  • 110 x 11
  • 90 x 11
• BB Shrugs
  • 275 x 8
  • 275 x 10
  • 185 x 20
  • 185 x 20
  • 185 x 16