Sort of a bastardized Cube DL day -- back development, week 1, day 1
B-Ala/creatine mix, lots of dynamic work, weight work, no support gear.
GHR, 3x8 with weight
Meadows rows with a lot on the bar, 3x8 after a couple of warm-up sets
Fat DB rows with a lot of weight, 3x8
Pull-ups, wide grip, 3xAMRAP; first was about 25, second about 15, third about 8
Long fascia stretch, 60s hangs, for lats
Reverse rows with bodyweight, 3x12, very tough at this point
Fat DB shrugs with a ton of weight, 3x12 with a 3s pause and hold at the top
Hyperextensions drop sets with weight; 30 reps, drop half the weight and 20 reps, drop half and AMRAP
Tough session and did it all in about 70 minutes -- very little rest between sets.
I have a feeling I'll be sore tomorrow.
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