M95C24T3 Good Mornings, Snatch Grip Deadlifts, Weighted Pull-ups, Deloaded Rows & Low to High Band Rows

13 Feb 2017 M95C24T3

POSTERIOR CHAIN Training

I mentioned last time that I need to restart SDT Progression. I thought about it over this last week and I felt like I had started off too aggressively with the weights. This was supposed to be a light(ish) workout and I wasn't supposed to be going balls to the wall this soon into an SDT cycle. So I am restarting SDT with a new base and a new base volume for both Good Mornings and Snatch Grip Deadlifts. Overall this was a good workout and I got a LOT of volume done. I was too hasty with the band rows though and I need work on the TUT aspect of that more next time.

Good Morning SDT Progression:

115 kgs x 7 reps x 4 sets

New Base

Snatch Grip Deadlifts SDT Progression:

135 x 7 x 3

New Base

Pull-ups:

25 x 2 x 2

BW x 5 x 2

DB Rows:

20 x 15 x 2

Back Supersets 5 sets:

Deloaded Rows- 75 x 5

Low to High Band Rows- #2 x 15

Back Volume = 28 + 21 + 144 = 193

Rolling Thunder Intensity:

50 x 6s x 4

Rope Pull-ups:

BW x 5 x 2

Preacher Curls:

10 x 7 x 2

Hammer Curls:

10 x 10 x 2

Reverse Wrist Curls:

DB x 20 x 2