Day 3 – Back/Deads (Friday)
Pendlay rows – 5x8: 155(4) – 175(1)
Rack pull (just below knee) – 4x6, low back and lats locked in hard: 500 beltless
Neutral grip pulldowns – 4x10: 145
Low cable rows – 4x8, drop set last set, use long straight bar and pull to upper abdomen and really squeeze mid-back: 130: 110-90
Straight arm pulldown – 3x15: 100-110-120
BB Shrugs – 3x12:
ABS / Calves