Week 9 and 10 of this day was kind of a mess for me. as I mention in the video, referencing back to my broken blog, I am trying to implement different ways to allow my body to be loaded more efficiently and not get injured/create compensations. Well, I attempted hookgrip which proved to be difficult for me, not cause of pain but cause of locking in a sufficient grip with smaller hands. I can get 3/4 of my index finger over the TIP of my thumb so it is not a true hook, but it is the best I can do at the moment. Wk 10 swapping to a standard texas straight bar was even more difficult to hold my "hookgrip" as I still felt the bar slipping, swapped to mix grip and you can see me overcompensating to my right due to all the issues brought to my attention by the doc 3 weeks ago. This overcompensation to the right has left my left lower back pissed off still into Monday.
A. BB bent over rows – 4x8:
B. Neutral grip pulldowns – 4x10, drop set last set:
C. Dead stop DB row – 3x10 each:
D. Block pulls – work up to RPE 7 and do 3x10 at that weight. Do not bounce the plates off the blocks, but pause gently, keep everything tight and locked in.
E. Band good-mornings – 3x20: