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Old 05-25-2012, 04:10 PM
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Pull Day

Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds

Deadlift
286, 311, 336, 371x5
311, 281x5

* Tweaked lower back slightly on the 371 set, trying to pull really explosively, maybe my lower back was not completely set, didn't impact the rest of the workout though.

superset with

OH Press
130x5, 5 sets

Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) and Box Jumps, 8 sets of 1
8 sets of 1 lever

* Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps

Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension
BW+40 x 3,
BW+50 x 3, 4 sets

T-Bar Row
100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets

superset with

Pullover
44x8, 3 sets
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