1 – Single Arm Barbell Row
Notes – Went heavy today and after a couple of warm up sets I was really on fire setting a PB on the weight, I made sure to get a really good stretch at the bottom of the lift.
2a/b – Single Arm Lat Pull-down/Front Lever Hold on Rings
Sets 4 supersets
Reps 12/15 second hold at my level of progression (currently back straight and legs bent but held out slightly further than 90 degrees.
Notes – tough superset this but my lats were really pumped by the end. Front Lever’s are a great back and core exercise and they are a static gymnastic hold that I performed on rings, I have really improved on these over the past year and along with that my back has grown more than it ever has done before. Just google Front Lever and enjoy!
3 – Dumbbell Pullover
Notes – went very slow, smooth and controlled on these.
4 – Barbell Dead-lift
Notes – Full range but explosive on the eccentric portion.
5a/b Lat Pull-down/Pull-up hold
Reps – 12-15/hold as long as possible
Notes – 3 second eccentric phase on the Lat Pull-down, with the pull up hold I went for a wide grip and kept my chest up for the entire hold. Wow this was tough give it a go…..