yea its back mafuckers...gotta show that i walk the walk as well as talk the talk...here goes..
squat day
leg extensions
305x16HRP followed by sets of 20s from 245 to 285
box squats
worked up to 515+200 in bands for a triple(715 at the top)
raw squats
worked up to 665 for 4 reps with wraps...then did 665 for a single for form/depth check
widowmakers
325x11...gotta get my endurance up on these
leg presses
worked up to 1345 for 2x2/2x3/1x12...rest between sets were 1min..done w/o knee wraps
leg extensions
290x2x8 290x2x10 290x2x12 290x16
leg curls
175x2x8 175x10 175x15
***that was a ball-buster of a session. didn't fuckin feel like fuckin around today and decided to keep workin on my squat. reps will be better quality next week as the quality of reps this week on squats i feel didn't meet standards. will do better.
deads/back
2 sets of 5 on pullups
speed deads with quaded minis(+225)
worked up to a fast single with 455
reverse grip pulldowns with regular pulldown bar
worked up to 300 for 15 HRP
barbell rows
615 for 2 sets of 2/ 2 sets of 3/ and then a set of 6 reps
one-arm barbell rows
225 for 15RP
CS rows
did 5 plates for 16RP & 4 plates for 15RP for RP drop sets
straight bar pulldowns
80 for 2x8/2x10/2x12/16
supersetted with
face pulls
140 for 2x8/2x10/2x12/15
this was good paced session...hammered the back fast, hard and fuckin heavy. love back day!
TB
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