what is the benefit over this rather than standard DB row progression? Still a little confused to how one progresses with your way. Do forgive if Im being an idiot and not seeing something simple here haha
For one, it’s assistance work so progression isn’t really that important. As long as you do it and actually feel the muscles working your back will grow. Secondly, all you really need to do is accumulate fatigue and recover to get bigger and stronger. You don’t need to add weight to do this. You can do it by progressively adding weight, which is how you’ve set your program out; but it’s not the only way to do it.
Last query, i promise lol. So if fatigue and recover is the goal, wouldn’t db rowing with one weight and one rep/set scheme say 4x15 every session provide that? why the bouncing around from light weight to heavy weight with different reps and sets every session beneficial?
You could certainly keep going with the same reps and weight if you want. Except, some days it’ll feel too heavy and others too light, depending on how much fatigue you’re carrying, what you did before, etc. So you may as well vary the sets and reps.
ah makes sense now, didn’t really think about the fatigue built up with the compounds beforehand! duh
so vary the DB rows and im good to keep the pull ups as standard 3x8 on both days?
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Absolutely. Pull-ups are just bodyweight. They’re hard, sure. But it’s just your own weight you’re moving.
okay well appreciate all the info mate (and the patience haha)
so final program layout, everything as it should be?
Workout A
SQUAT - 3x5-8
BENCH - 3x5-8
PENDLAY ROWS - 3x5-8
PULL UPS - 3x8
INVERTED ROWS - 3x8-10
TRICEP PD - 3x8/12
LAT RAISE - 3x15-20
Workout B
SQUATS - 3x5-8
OHP - 3x5-8
DEADLIFTS - 2x5-8
PULL UPS - 3x8
DB ROWS - 25-50 reps dependent on fatigue level.
BB CURLS - 3x8-12
LAT RAISES 3x15-20
Yes. That actually looks pretty good.