22/7/13 PULL

Damn nigga. feel so weak.

Snatch grip deadlifts
141*1*3
121*7*3

Pendlay rows
91*6*6

Rows (plate weighted unilateral rowing machine)
35(per side)*5*8
25*1*20

Underhand grip lat pulls
85*4*10

Dumbbell rows
30*3*20

Lat pulls (plate weighted unilateral lat pull machine)
35*3*16

Back hyperextensions
(0, 16, 21, 26, 31)*12

Leg raise
BW*6*12


As you can see, followed the 76543 template (sort of), but felt like insufficient volume, so i added some stuff. sooooo damnnnnned weaaaak. especially my lower back. i guess this is what i get for not doing sufficient lower back work for months. time to change that.