Cool... Im just rocking 5x5 right now simple and my diet has been better than ever before (except on xmas/new years haha) if I compete, Ill do a qualifier at the end of January then championships in March. 260squat 240bench 330dead would be cool, I would be pleased with that although now Im in 16-17 y/o age classes I will still get smoked lol. Its a race against time now to get strength up in time lol.... If Im honest I dont really care about competitions right now, Im more interested in getting huge and being strong as just because its awesome lol

february in san jose...
if smolov goes like im feeling im going for close to 500 squat...

you too! my goal is to get ing huge and stay lean! when you thinking of competing again bro?

HAPPY NEW YEAR!!!... lets make some badass goals!...

happy neu year my frend...

that reminds me i havnt done pullovers in so long...

my deadlift day is this:
deads work up to a new 5 rep PR
chins 3-6 sets with bodyweight, PR in total sets/reps
rows - 3 sets with the stack on cable rows, super strict then one set of one arm rows with heaviest dumbell weighted hypers 3 sets of 10 or 3 sets of 15

i PR everythign every workout, im gonna need to buy a pin to attach more weight to the cable for rows though as Im doing my reps strict with a squeeze and stretch and pretty slow reps and still managed the stack for 3 sets of 11 last time even after chins....

Im thinking of microloading my military press...

yea, i think pendays are better than standard bb rows -for sure... but i reeeeallly like low pulleys as my second choice to the one arms...

you could always do 1 or 2 sets of each...
i do this workout on sunday:
"deadlift sunday"
3x3 deads (takes 1/2 hr plus with warmup and rest)
standing mil press 3 sets
one arm db rows 2 sets
low pulley row 2 sets
db pullovers 2 sets
a set or two of various curls
the deads pretty much warm me up for everything else, and the sets are heavy and hard...

I like the low narrow grip pulley rows too, I just find it hard to get a good back contraction with the one arm rows, I can get a good contraction in my lats and traps with the pulley rows but not with the dumbells. Im starting to hate standard bent over BB rows though so Im thinking of either swapping to pulley or learning to pendlay row... I already dumbell row but I can row the biggest dumbells in the gym for 20 reps each side without straps so they are gettting kinda boring...

i definately squeeze my back... this is why i feel they are superior to other rows... the rom that you can pull is FAR greater than with a barbell... at least for my body structure...
believe it or not, my second favorite row would be a low close grip pulley... same reason... and because it is cable, it isnt machine-like in mechanics at all... but you probably understand that already...

for the one arm rows do you squeeze your back at the top? or just bring your shoulder blades together? or just haul the weight up and down?