Focusing on explosive concentrics and slower negatives. Started to do some light hamstring work for rehab – feeling decent; just a minor strain.
BB Row (underhand-overhand):
185×10-10
185×10-10
185×10-10
BTB Shrugs (superset with inverse rows):
225×10
225×10
225×10
Inverse Rows:
×10
×10
×10 (underhand)
Rope Face Pulls (two ropes, #18, superset with btn pulldowns):
60×12
70×12
80×12
BTN Pulldowns:
130×12
150×12
130×12
CG Pulldowns (superset with pushdowns):
200×6
200×6
200×6
Rope Lat Pushdowns (strict form):
80×15
80×15
80×15
Seated Hamstring Curl:
30×20
40×20
40×20
Lying Hamstring Curl:
30×20
40×20
50×20
Standing Cable Curls (shoulder width – close grip – v-bar-grip, different grip each dropset):
70×12-12-12
70×12-12-12
70×12-12-12
70×12-12-12
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 48 minutes