It is very rarely that I get to train my good buddy and NBS Fitness nutrition coach Thomas Lackie. He hopped in with me to train legs yesterday and we synced up again today. Following the Christmas festivities we both missed Monday and hit legs Tuesday and back today, this was a large error in judgement on my part. Combing through training for the day I saw I had deadlifts when I just squatted and did legs ... yesterday. We said screw it and it went something like this.
Meadows rows – 4x8 each : 50 (suitcase)
Supinated pulldown – 4x10-12 : 130
Dante rows – 4x12: 70
Deadlift w/ chain (from the floor) – Add chain on the bar and work up to a weight that you can do explosive singles with. This will be roughly 60-70% of max. I want 8 explosive singles with 20 seconds rest between singles. Rest 2 minutes and then do one all out set until your form starts to break down. Get as many as possible 405 + 4 chain (10)
Bulgarian split squat – 3x6 each with weight (heavy-ish): 90lb KB
Glute ham raise – 3xfailure (back is gonna be fried so that may be limiting factor here): BW (20-15-15)
Meadows rows – 4x8 each (pull low toward belly and keep it in the lat. Not concerned about how “high” your elbow goes, I want lat activation): 50 (suitcase)
Supinated pulldown – 4x10-12 (I know you can’t really supinate… do you have a hammer strength machine or a Mag grip that you can at least semi-supinate? If not, then do neutral grip): 130
Dante rows – 4x12: 70
Deadlift w/ chain (from the floor) – Add chain on the bar and work up to a weight that you can do explosive singles with. This will be roughly 60-70% of max. I want 8 explosive singles with 20 seconds rest between singles. Rest 2 minutes and then do one all out set until your form starts to break down. Get as many as possible 405 + 4 chain (10)
Bulgarian split squat – 3x6 each with weight (heavy-ish): 90lb KB
Glute ham raise – 3xfailure (back is gonna be fried so that may be limiting factor here): BW (20-15-15)