T-bar Rows:
I promised myself I wouldn't go heavy, so as not to aggravate the nerve. This ended up turning into someone giving me a spot up.
285 x 10
330 x 10
375 x 8
Felt ok, but not good
Ultra-wide Rows:
Goal was the work the muscles that support the bench arch by reseting and arching for every rep.
220 x 10
230 x 10
240 x 10
200 x 10
Back wasn't feeling so good as I went up, which is why I just didn't rack it to begin with.
Close-grip pull downs:
250 x 8 (ow)
250 x 10 (still ow)
250 x 8 (enough already)
200 x 10 (super strict)
I figured out that it's the leaning back that aggravates the nerve, so I just need to stay super strict.
(these were done in between)
Face Pulls:
purples x failure, 2 sets
purples + 1 green loop x failure, 3 sets
Hammer Curls:
50 x 10
70 x 8
80 x 6
80 x 5
Superset with:
Incline Curls:
35 x 10
35 x 10
35 x 8
35 x 10
Due to the massive supersetting, we finished all of this in like 80 minutes. Once my nerve heals up, I want to work on heavier t-bar rows and bent-over rows to beef up my shoulder girdle. It's not a weak-point, specifically, but I really haven't been training it as hard as the other muscles for my deadlift. The plan is to hit it hard on alternate weeks while doing block-pulls on the other weeks.
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