Good Back Day
Had a really good back workout last night.
Wide Grip Pull-Up: 10 RP: 9+5+4 (for 18 total)
Dead Lift: 245: 5, 5, 5
Bent Over Row: 110: 10, 10
Seated Cable Row: 160 RP: 7+4+3 (for 14 total)
Seated Cable Row: 150: 10
Cable Pulldown: 130 RP: 8+4+3 (for 15 total)
Cable Pulldown: 120: 8
First off, I’m glad the pull-ups are getting a little bit easier. I got an extra 2 reps this time. I’m hoping to hit the full 20 next time, then I’ll be able to increase the weight to either 20 or 25 lb.
Next, I ended up doing a 20 lb increase on dead lifts bringing them up to 245 lb. It was really hard, and I still need a bit of work on my form with this weight, but I should be able to increase again soon.
Last time I was considering doing cleans instead of bent over rows, but I ended up being in the mood for bent over rows last night so I went ahead and did them. I still think my form could be a bit better. The first set was great, but I bounced a bit on the last couple reps of the second set.
My cable row weight has been going up steadily. Last night, 160 lb was finally hard enough to cut me off at 14 reps across a rest-pause set. I should be able to get the full 15 next time, then increase to 170 lb.
On cable pulldowns, I finally hit 15 reps, but I feel like my form was a bit sloppy on a couple reps, so I’m going to give 130 lb another shot to see how it goes before jumping up to 140 lb since I know that will probably still be too difficult at this point.
My grip strength was shot after all this, but I figured I may as well throw in some farmer’s walks anyway! Last time I did the 80 lb dumbbells and didn’t have to stop once, so I figured I should try the 85s this time. Wow. They were unbelievably hard to carry around. I had to stop and set them down 4 or 5 times before I made it back to the rack. It was hard on my ankles too. I had to be extra careful when turning.
All in all, a really good productive back day. Very happy with my progress here. Tonight’s workout will be shoulders and biceps.
Tags: back