Nothing like some early morning back training to start your Saturday. Especially on 3.5 hours of sleep. Did some different things today with my rep schemes. I did 2-3 sets of 12-15 reps before a final set that was 10 good reps with a squeeze then 5 partials then up to 10 full reps using a little “english” if needed on most of my movements. I also have a video of my Arc Rows and it shows the final set so you can see the rep scheme.
Back
Pulldowns 3 x 15, 12, 12 4th set of 10/5/6
Arc Rows 3 x 15, 15, 12 4th set of 10, 5, 5 ( video)
Superset cable rope pullover with elite fts bar high pull
2 x 15 3rd set 10/5/7 on pullover and 10/5/10 on pull
Behind neck pulldown (facing away from machine) 2×20 3rd set 15/5/9
Banded Chins 3 x 15, 11, 9
Hypers 3 x 20
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