I did these as a bench assesory in a way. The attachment is about the same grip width as my bench grip. I focused on bringing it to my chest to my touch point on the bench. Focusing on a good stretch and really squeezing the scaps together as i rowed back. Cooked the shit out of the upper back.
Trap Bar shrugs: 3 x 15
I was hesitant of throwing in a dedicated upper back day. But i do think it was a good call. Since i can mentally 100% focus on it and not be slightly fatigued from my foundational movements.
Squats(yoke bar) : 3 x 5 … ill stick with the yoke bar on my free squats for awhile. Since its more quad Dominate and doesnt beat the shoulders up. These kind of sucked today because my hips felt gummed up. Took allot of warm up sets to greese the gears.
Lever squats: 3 x 8
Leg extensions: 3 x 12 plus… this is a slight pain in the ass to attach to the rack. Last set i just punished myself and repped the hell of it turning my quads to jelly.
Reverse Hypers : 3 x 15… slowly adding a little weight every session that I do these.
Well… i realize im probably going to need to switch out the Pendlay rows with Db rows or something chest supported. Between the reverse hypers and doing the RDL / stiff leg hybrid movement. My lower back needs time to adjust.
In retrospect its not really that great of accomplishment. Not like im suffering or anything. If anything its just a indicator how far i fell off the wagon .
Yeah maybe i should rename it . It might confuse new indviduals who might not get im referencing regaining my strength , conditioning and some lean meat.
i was thinking more like ass less chaps myself.
