First 2 exercises are my Basics: Deadlifts and Bench Press using the 531 method. Since my back got fired up with deadlifts I followed up with Lat Pulldowns and Lat Rows. Back movements through 2 different planes: with the spine (vertical – pulldown) and through the spine (horizontal – row). I do these motions daily so I decided to change the technique to make it different.

C. Lat Pulldowns: I decided to do different rep ranges at different weight plateaus. Under 100lbs I did 10 reps; 100-200lbs I did 5 reps; 200lbs + I did 3 reps. I moved the pin down (increased the weight) one notch at a time, so machines vary from 10-20lbs.

D. Chest Supported BB Lat Rows: I started with a warm up weight and then increased until I got to my 5 rep max and performed 3 working sets.

Workout: Back Explosion Sat 6-June-2015

Workout Technique:

• Sets X Reps; Dumbbells (Db); Barbells (Bb);
• Tempo (S) = (Lower, Bottom, Lift, Top); (1.0.1.0)= Default
• ↑ = Pyramid Up; ↓ = Pyramid Down/ Drop Set

Workout Program:

A. BB Deadlifts (531): 6 x 5 reps ↑

B. BB bench Press (531): 6 x 5 reps ↑

C. Lat Pulldowns (work the stack): 8+ 6 x 10-3 reps ↑
<100lbs = 10 reps; 100-200lbs= 5 reps; 200lbs+ = 3 reps
Increase 1 plate/ set

D. Chest Supported BB Lat Rows: 5 x 10-5 reps ↑

E. Db Snatch L/R: 6 x 8 reps ↑

Work Hard. Train Righteously