Please Scroll Down to See Forums Below 
Lord_Suston
New member
Good day for back, didn't drink last night and was nice enough to drive my friends and visualize todays workout.
Wide-grip pull-ups; BW+35lbs 5x5, full pause at the bottom and all the way up to clavicles, tough but fun
Overhand Bentover rows-135x8, 165+30lbs of chain 2x8, hard at the end with the weight added on but I did it with no body movement
Latpulldowns neutral grip- 120 2x10 pause at top and bottom, full squeeze
Pull-overs 50lbs 2x12 easy at first started to cramp up on last set
Yate's rows 165 2x8
Shrugs 3x10 with 225
PLyos time-
4x15m high knees
4x15m caricoke
square drills:
30m backpedal- 30m right lateral sidesteps- turn into 30m backpedal- 30m right lateral sidesteps.
30m backpedal- 30m left lateral sidesteps- turn into 30m backpedal- 30m left lateral sidesteps.
Time some water drills; 4x20sec runs in water
depth jumps, go to bottom of pool and jump up past surface of pool, 7.5ft x4, 8.5ftx4, 9.5ftx4
Pretty good day, felt really energetic throughout workout and didn't get tired until last few jumps
Wide-grip pull-ups; BW+35lbs 5x5, full pause at the bottom and all the way up to clavicles, tough but fun
Overhand Bentover rows-135x8, 165+30lbs of chain 2x8, hard at the end with the weight added on but I did it with no body movement
Latpulldowns neutral grip- 120 2x10 pause at top and bottom, full squeeze
Pull-overs 50lbs 2x12 easy at first started to cramp up on last set
Yate's rows 165 2x8
Shrugs 3x10 with 225
PLyos time-
4x15m high knees
4x15m caricoke
square drills:
30m backpedal- 30m right lateral sidesteps- turn into 30m backpedal- 30m right lateral sidesteps.
30m backpedal- 30m left lateral sidesteps- turn into 30m backpedal- 30m left lateral sidesteps.
Time some water drills; 4x20sec runs in water
depth jumps, go to bottom of pool and jump up past surface of pool, 7.5ft x4, 8.5ftx4, 9.5ftx4
Pretty good day, felt really energetic throughout workout and didn't get tired until last few jumps
