13 Weeks from Lexen Xtreme Fall Classic
Today was the first week in my new max effort rotation. First movement was wide stance good mornings with the SS Yoke Bar for triples. I really tried to focus on taking smaller jumps to accumulate more volume in working up to a 3 rep max. The Yoke Bar makes these really tough on the upper back because of where the bar sits and the fact that you aren't locking in your lats by gripping the bar like with a standard good morning. These got pretty ugly by the last set, and there's definitely plenty of room to improve. Overall finished with a good tough triple and some really sore erectors haha..
A. GHR - 3x8
B. Cable Ab Pulldowns - 3x8
C. Wide Stance SS Yoke Bar Good Mornings - Triples
[youtube=https://www.youtube.com/watch?v=WSXvyE5mLto]
bar - 3x8
150 - 2x5
205x5
240x3
270x3
290x3
330x3
350x3
380x3
400x3
D. Sumo Pulls - 4x5 w/ 385lbs
E1. Straight Leg Kettle DL against Bar (Video next week) - 3x12
E2. Banded Good Mornings w/ Average Band - 3x15
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