M95C27T3 Chained Pull-ups, Pistol Squats, Good Mornings & Snatch Grip Deadlifts

07 Mar 2017 M95C27T3

POSTERIOR CHAIN Training

This is one of those rare back workouts that literally scorched my back and left my lats and mid back cramping and sore. I progressed on Good Mornings and Snatch Grip Deadlifts conservatively with an addition of a set and some reps.

Chained Pull-ups:

17 kgs x 3 reps x 6 sets

BW x 5 x 3

DB Rows:

40 x 5 x 2

25 x 12 x 3

Low to High Band Rows:

#2 x 20 x 5

Back Volume = 179

Pistol Squats:

5 x 2

5 x 3

5 x 2

Good Mornings SDT Progression:

85 x 6

85 x 5 x 2

95 x 3

DP = R + W

Snatch Grip Deadlifts SDT:

105 x 6

105 x 5 x 2

115 x 3

DP = R + W

EZ Curls (Cheat):

35 x 5

45 x 2 x 2

Preacher Curls:

10 x 7 x 4