M95C29T2 Chained Pull-ups, DB Rows, Pistol Squats, Good Mornings, Snatch Grip Deadlifts & EZ Curls

20 Mar 2017 M95C29T2  

POSTERIOR CHAIN Training

I split this workout into an AM/PM thing. All the direct back work was done in the day and the pistols, good mornings, deadlifts and bicep work was done at night. This was a VERY grueling workout.

Chained Pull-ups:

17 kgs x 3 reps

27 x 2

32 x 2

DB Rows:

60 x 3 x 2 sets

40 x 5 x 2

25 x 10 x 3

Pull-ups:

BW x 3 x 10

High to Low Band Rows:

#2 x 10 x 5

Low to High Band Rows:

#2 x 10 x 5

Back Volume = 183

Pistol Squats:

5 x 2

5 x 3

5 x 4

Good Mornings SDT Progression:

85 x 6 x 3

95 x 3

SP = R

Snatch Grip Deadlifts SDT:

105 x 6 x 3

115 x 3

SP = R  

EZ Curls (Cheat):

35 x 5

45 x 3 x 2

Preacher Curls (Strict):

10 x 6 x 6