Day 13: POWER Back and Biceps Training
***I’m excluding all warm-up sets***
Bentover Barbell Rows: 285lbs x 6, 285lbs x 6, 285lbs x 6
Dumbell Rows: 130lb’ers x 6, 130lb’ers x 6, 130lb’ers x 6
Close Neutral Grip Pulldowns: 230lbs x 6, 230lbs x 6, 230lbs x 6
Close Grip (rope) Rows: 180lbs x 6, 180lbs x 6, 180lbs x 6
superset w/
Pullovers: 80lbs x 10, 80lbs x 10, 80lbs x 10
Seated Dumbell Curls: 40lbs x 8/8, 40lbs x 8/8, 40lbs x 8/8
Concentration Curls: 25lbs x 10/10, 25lbs x 10/10, 25lbs x 10/10
Crunches: 20, 20, 20
superset w/
Leg Raises: 15, 15, 15
Precor Elliptical: 20 minutes
Thoughts
After a few days off I was definately ready to get back into the gym. My reason for the break was because I was spending time with my sweetheart in New York. As a glutton at heart I couldn’t resist her joining her in her post competition binge of peanut butter based junk food and pizza. I figured, this will be my last chance to have these things for awhile so why not enjoy myself.
Anyway, this training session was pretty brutal coming off a small break my body is always at 100% which means I can lift at 110%. This can be hard sometimes on the power weeks because while I can lift more weight I also need to focus on not injuring myself which means finding a heavy weight I can control with ease.
I haven’t done barbell rows in awhile so it was nice to see I was able to pull some decent weight with good form. The rope rows felt really good too and I recommend you try them out. It offer a greater ROM in the concentric portion of the motion which allows for a deep squeeze to for a killer eccentric portion. You can almost feel ever fiber in your lats and low trap explode with stimulation.
Linkin Park - Papercut
April 18, 2007 at 10:02 pm
I am considering P/RR/S workout seriously. I like the variation each week this program provides. And your workout inspired me more so too.