9/17 – Back/Biceps

Intense workout. This week is the overload week of the routine; lots of rest-paused failure sets. Deadlifts were real tough – still acclimating to pulling 2x/week. Hitting failure multiple times on pretty much everything was exhausting.

Deadlift(all reps deloaded):
245x12x1
335x5x1
425x3x1
475x3x1
555x3x1
625x4x1
565x5x1

Pendlay Rows:
335x4x1
335x4x1
360x6x1 (PR)

Narrow-grip Chins:
+45x6x1
+65×7-3-2×1

Wide-grip Pulldowns:
257x6x1
263×7-4-2×1 (PR)

Seated Rows:
290×25-5-4×1 (PR)

Standing DB Hammer Curls:
85x6x1
85×12-5-4×1

EZ Curls:
135x6x1
155×12-5-3×1

Single-arm Cable Curls:
50×10-5-3×1

+ stretching + elliptical (15 min)

Duration: 120 minutes

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