M97C02T4 Barbell Rows 105 kgs & Pin Back Squats 150 kgs x 3 reps

17 Oct 2017 M97C02T4  

ROWS + BICEPS + SQUATS

I got my back volume done for the week on par with the old program of 300+ reps with a LOT of them coming from non band type work. Squats were very comfortable today and at the end I did some free back squats with 75 kgs for the first time since August and there was no pain whatsoever. I only did 3 reps pausing at the bottom and wiggling around and there was no pain but I cut it at 3 because I do not know if this will act up tomorrow. Best to be play it safe. I think if all goes well, I will back to free squats in a month or so.   

High to Low Band Rows:

No. 3 x 10 reps x 2 sets

Low to High Band Rows:

No. 3 x 10 x 2

Old School Barbell Rows:

105 kgs x 3 x 4

Back Volume = 52

Total Back Volume = 250 + 52 = 302 reps

Hammer Curls:

15 x 8 x 2

12,5 x 8 x 2

10 x 8 x 2

7,5 x 6 x 2 with negatives

Pin Back Squats @ 9^th Pins:

125 x 2

125 x 7

130 x 5

140 x 3

150 x 3

V = 20