A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. Bent-Over BB Rows – Reps 15-12-9-6 (increasing) + Drop Set after final set of 6 reps
***Try to keep from locking out at the bottom of the rep, just for this week.
Keep tension on the back the entire time, and as always, make sure to keep focus
on initiating the movement with the retraction of the scapula and not with the arms
53/73/93/103 – not sure what I did for the drop set
D.3 Rounds, resting minimally between movements:
Two-Arm Bent-over DB Rows x 12 reps (used 30#/hand)
Band Assisted Pull-ups x 12 reps
Ring Rows x 12 reps (scale as needed to achieve 12 reps under fatigue) (scaled to bent knee)
Rest 2 min then repeat
E. “Drag” Curls – 4 sets of 12-15 reps (Same weight for all) + Drop set after 4th set of 15 reps
***Note that a DRAG curl is essentially a normal BB Curl, except that the bar
comes up along the torso, as opposed to coming out and around. So the elbows
need to go back. Weights will be slightly lighter than normal.
33# barbell for 4 sets of 15, and then the 15# bar for the drop set (don’t remember how many reps I got on the DS)