Lots of movement and developmental imbalances showed their faces tonight, predominantly on lat pulldowns. We are going to try some Graston to allow my right scapula to slide better, hopefully,this will help with lat activation, and trap development on the left side. We will see how attacking some of the issues causing my pelvic tilt will aid in the erector imbalance the Lat pulldown highlighted as well. The killer on the day was definitely the deadlifts off of a mat, I was prescribed a pyramid 5x5 and the last set be an AMRAP until I broke form, I was able to manage a mere 485 ( Belted and Strapped).
Meadows row – 4x10: 35
Wide lat pulldown – 4x8: 140
Hammer row – 3x10, squeeze hard, drop set last set: 115-90
Deadlift with plates raised 3 inches on blocks or rack – 5x5, increasing each set. 5th set do as many reps as possible until form breaks… BE SMART. (could even use wheels if you want): 405-425-445-465-485(7)
Leg press – 3x12, don’t lock quads out at the top, so tension stays on quads through entire range: 4 plates
Single leg curls – 3x10 each leg (play around with turning toes in. also make sure you’re not using lower back too much): 50