Officially in the 280s at waking now.. Justin as successfully brought me from 242 in September to this new weight of 280.5. Although this is somewhat familiar territory for me, it’s been nearly 6 -7 years…AND in NO way in this condition. So needless to say I am not only having PRs in the gym but also carrying a bit more lean tissue. link to a few of the row movements below, in opposite order
Elite FTS landmine T bar row – 235 x 10, 195 x 16 Meat and potato first, low back was hit after these. Like standard BB row the iso hold in the 45-60 degree position give the erectors a beating
King Fitness Row machine – stack&chain x 10, less 2 plates of stack x 14 These are rhomboid focused. This ancient piece I’ve seen in both Bev Francis & the Texas Arlington gym which escapes my mind and the moment. Not this machine but the King equipment.
MAG supinated narrow grip cable pull lat down – 200 x8 , 170 x 12 If you’ve never used MAG grip attachments, they almost force better technique and form. Easy to take with you in your bag as well.
Heavy Elite FTS banded DB MountanDog pullover – 55 x 11, 55 x 10 John Meadow style as in reference to the way he lays on the bench, long ways and trapping the head over the end.
MAG medium neutral grip cable row– 210 x 8, 180 x 10 Switching it up from my normal prefered sup medium grip which really helps me pinch at the low lat insert.
Trotter single arm row – 1 from stack x 10, stack & chain x 7 DROP x 5 DROP x 12 This is one of the last pieces I bought, pin loaded with option for multiple grips and iso movement, has a nice outward arch when pulling.
Trap Bar Shrugs – 205 x 18, 255 x 14 (1-2 second holds) Not sure if this has any merit but the somewhat wider grip here than the DB alternative appartenty can recruit more trapezoid
Banded Hyper exts – 2 sets of 25 looks easy enough but these can burn more than any off the above, been doing them since 2011 and believe they contributed more than anything else to my overpowering spinal erectors on my relaxed pose.
Hang Stretch – 60 seconds narrow neutral grip normally I can easily hold here for 90-120, todays was extremely tough, maybe due to the first and last movements, low back was on fire
Tomorrow skipping ARMS for another Leg session while coming to the end of my offseason BLAST cycle. Time for the fluff when I rest for the NA prep