SuperRockit SL 5x5

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8

One arm rows-50x8, 60x8, and 75x8

Got another 30 min of Cardio on the bike. All in all a great back day!

 

[zedhed]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

Got another 30 min of Cardio on the bike. All in all a great back day!

Darn good workout here bro!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

I watched some vids on these I will give them a try next week

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!
I like these alot I can really feel my traps after these!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

opposite side knee and hand on bench back straight for the most part. I keep my elbow tucked in and pull with the elbow. Do I really need to do these or is there something else I can do in their place?

Got another 30 min of Cardio on the bike. All in all a great back day!

 

[themondtster]

Nice log. Great job on the progress and recovery. Gotta love the help you get from the people on this site. I started "peeping" the EF scene back in April and it has made a huge difference in many different ways. Keep up the good work! KTS!

From My Droid!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

Nice log. Great job on the progress and recovery. Gotta love the help you get from the people on this site. I started "peeping" the EF scene back in April and it has made a huge difference in many different ways. Keep up the good work! KTS!

From My Droid!

thanks for the support bro! I learn new stuff every day on this site!

 

[zedhed]

Re: My journal and pre cycle prep

Day 17 Back and traps

I must have slept on my shoulder wrong it was a little sore today when I woke up. Once I got up and around it seemed to subside a little but bothered me some on the lat pulldowns. Everything else I felt pretty strong on.

wide grip pulldowns-80x12,100x12,110x10,120x8,130x8 I skipped pullups today so I did x tra sets

bent over BBL rows-95x8, 115x8, 135x8 also on these might wanna check out Pendaly rows. Some peeps get better results.

I watched some vids on these I will give them a try next week

deads-135x10, 225x5, 280x5, 305x3, 315x3, 315x3 I kinda broke it down like you said I was really stoked about the last 2 sets feels good to have my deadlift back in the 300s again NICE!!
Now if I could just get my push numbers up!

power shrugs-225x8, 275x8, 315x8 VERY NICE!!
I like these alot I can really feel my traps after these!

One arm rows-50x8, 60x8, and 75x8 plz explain exactly what you do and how you do these for me bro.

opposite side knee and hand on bench back straight for the most part. I keep my elbow tucked in and pull with the elbow. Do I really need to do these or is there something else I can do in their place?
How do you grip the dbl?
These and bbl rows rule bro.
If you wanna drop these thats fine but stack that weight on the bbl rows. Whatever version you use.

Got another 30 min of Cardio on the bike. All in all a great back day!

Good luck bro!!

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I hold the DBL with a straight overhand grip thumb wrapped around, holding DBL in line with body. I pull straight up from the elbow till the weight almost touches chest. I will leave them in seems like a good one to end back day on.

 

[zedhed]

Re: My journal and pre cycle prep

Try it with the same grip you would use to curl. But pull with your elbow like you do now.

 

[johnnyrockit8665]

Re: My journal and pre cycle prep

I gotcha like reverse grip BBL rows. Does that bring in the lats more?

 

[zedhed]

Re: My journal and pre cycle prep

Yep supposed to bro. Try it and let me know what you think. I did it and will tell you later as I dont want to influence you .