Back
Had a really good workout on my back last night, Feb 1.
Wide Grip Pull-Up: 10+4+3 (for 17 total)
Dead Lift: 225: 5, 5, 5
Bent Over Row: 105: 10, 10, 10
Seated Cable Row: 150 RP: 8+5+3 (for 16 total)
Seated Cable Row: 140: 10
Cable Pulldown: 120 RP: 8+4+3 (for 15 total)
I started out with some pull-ups with no weight added, just my bodyweight. You can see because of the pluses in my notation that it was a rest-pause set (15 deep breaths between each mini-set.) I’m working my way up to 20 total reps; once that happens, I’ll start adding some weight with a dip belt. These are full range of motion pull-ups, starting on a full hang with arms stretched.
Next came dead lifts. For a couple months, I was having an issue on my deads where the inside of my left knee would click or pop a bit. I finally determined a couple weeks ago that my stance was too wide. I’ve adjusted my stance since then to something more narrow with my toes facing forward (instead of pointing out a bit like on a squat,) and the clicking has been completely eliminated! I used 225 lb for 3 sets of 5 reps each. The form could have been better on the last set, but I didn’t experience any pain in my lower back, so I’m going to bump the weight up to 235 lb for next time.
Bent Over Row numbers are pretty straightforward: 3 sets of 10 reps each. I have really been working hard on getting good form with these. I was using too much weight before, so my back was rounding a bit, and I sometimes had to bounce with my knees to get the bar up on those last couple reps. Now, however, with the 105 lb, all 3 sets were controlled with a flat back on every rep. So I will bump this up to 110 lb next time.
I had been trying to defeat 140 lb for a while on the seated cable row. While I technically could have moved up in weight earlier (I did get at least 15 reps total across a rest-pause set the last 2 weeks,) I felt like I still needed to work on my form a bit. Anyway, I threw it up to 150 lb this week, and as you can see in the numbers above, I got more than 15 reps again. I think I will repeat 150 lb next time just to get better form again before I attempt 160 lb. After the rest-pause set, there was a regular set of 10 reps at a lower weight of 140 lb.
Finally, I only had enough time for a rest-pause set of cable pulldowns. Normally, I’d try to get a regular set in as well, but we had to get going. I got all my reps at 120 lb, and felt like my form was there on every rep, so I’m going to attempt 130 lb next time.
I’m heading back in after work today to do a bunch of squats.
Tags: back