Set you did today

[d4ve]

Looong backoff set from yesterday's back session. The whole thing lasted about 6 minutes (granted, including rest periods), so I had to 4x the speed to fit it into a 90 second reel.

Did a couple of these Tuor / SST-inspired sets yesterday. IMO once you've built a lot of strength, this is the kind of work that'll keep improving your look. The Prime machines' profile adjustments add another element to these, too. This one was 5 rounds of 8 - started with hold reps with all the weight on the middle peg (very hard at the top, esp. for a row), then every round after either moved weight from mid to top or peeled off a plate.

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[3BILLS]

Video unavailable

Was a cluster set with bent over rows. I will do it better next time

 

[d4ve]

Longass hack squat drop / rest-pause yesterday- pauses, normal tempo, repeat both with a place less, then strip one more plate for 80% lockout reps - 5 rounds total, took about 4 minutes.

I went a little nuts with these super long sets this week . I’ll keep sprinkling them in here and there but will probably move back to more “traditional” clusters and drops most of the time.

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[Dawgpound_Hank]

Sorry no vid accompanying workout. I rarely take vids when hitting it - maybe another time.

Back day:

* = worksets - all others are warm-ups/feel-sets

assisted pullup machine - 15, 10, 8, 13*, 9*
barbell rows - 135 x 15, 225 x 8, 275 x 6, 315 x 10*, 335 x 7*
T-bar rows - 3P (P = plates) x 12, 5P x 12*, 6P x 7*
close grip V-handle pulldown - 200 x 13*, 230 x 8*
hyperextensions - bdwt x 2 x 30-40

It may look like an unusually high amount of warm-ups on first 2 exercises, but ya gotta remember I'm an old fuqqer trying to avoid injury haha. Obviously more warm-ups on the very first exercise of a bdpt. Also, need those warm-ups on first bent rowing exercise since it's first exercise with lumbar in a precarious position.

To add, I would recommend everybody do pull-ups on back day IF possible. I simply can't anymore due to having RC issues, weighing 260 and age. Last time I tried, I could only get 6 reps on first set then like 5, then 4 and 4. My shoulders killed me for 3 days. BUT, IF one can do them properly, NOTHING builds wider lats than pullups IMO. And no, pulldowns are NOT the same. That deep stretch at the bottom - nothing like making the lats "pop" when hitting a lat spread.

 

[scmtnboy]

Love this machine and just threw it back into the program

Felt pretty good today

 

[scmtnboy]

My kid is doing a contest with other employees at the gym and one of the categories is most pull-ups in 10 minutes. So we are including in our back/pull day. I know my ROM at the bottom could be critiqued but they do hurt my left shoulder a bit. Anyways feel pretty good about these weighing 235 and 48 years old. Still much prefer nuetral grip and weighted for lower reps.

 

[alfresco]

My kid is doing a contest with other employees at the gym and one of the categories is most pull-ups in 10 minutes. So we are including in our back/pull day. I know my ROM at the bottom could be critiqued but they do hurt my left shoulder a bit. Anyways feel pretty good about these weighing 235 and 48 years old. Still much prefer nuetral grip and weighted for lower reps.

I think your form is just fine, way better than most. Very impressive . . . especially considering your bw.