Box Squats
5 - 225 x 5
Rest - 2:00
I did these off a 14" box. They were too easy at that height. Next time around I will have to use a lower box or add more weight. I think I will try the lower box height.
SLDL
5 - 225 x Max up to 12
Rest - :45
X12, X9, X8, X8, X8
I did not feel these much in the hams but I sure did feel the lower back. Not sure if I had bad squats or my back just could not take it.
Seated Rows (wide grip)
5 - 230 x 5
Rest - 2:00
I could do all reps but think I will stay here at this weight, I find it too easy to cheat and may have done so on a few reps. Next time around I will try to hold the negative and if that can not be done I know I have too much weight because you are so much stronger on the negative.
Seated Rows Rope Face Pulls
5 - 140 x max, up to 12
Rest - :45
x12, x 9, x 8, x 8, x8
I took too long to warm up and the gym closed so I did not have time to finish my back. I still think this was a good workout.
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
2 comments:
I've never done Seated Rows Rope Face Pulls, but that motion I'm sure would really hit the upper back just great. I'll have to try that next time I do back.
Gord, they do work well. You also get some rear delt in there too. I find that with all the chest work I do I need to work hard on muscle theat hold my shoulders back. A big chest (not that mine is big) pulls your shoulders forward and will make you look like a hunch back. By the way good job with your new PR. Is the new DE work doing the trick?
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