A. rack pull 480 5x5 (80%)
B. RDL 315x10
C. DE deficit deadlift 275 8x3
D. shrugg 405 3x10
E1. BB row 245x10,10,6
E2. bowflex pulldown 200 3x10
My grip was spent by the time I got to BB rows. I had to keep adjusting my grip.Took 1 hour.
[quote]ecogenx wrote:
A. rack pull 480 5x5 (80%)
B. RDL 315x10
C. DE deficit deadlift 275 8x3
D. shrugg 405 3x10
E1. BB row 245x10,10,6
E2. bowflex pulldown 200 3x10
My grip was spent by the time I got to BB rows. I had to keep adjusting my grip.Took 1 hour.[/quote]
i use the cheater straps for all the accessory work after deads. my hands are so raw after pulling that just gripping a bar hurts.
[quote]maraudermeat wrote:
ecogenx wrote:
A. rack pull 480 5x5 (80%)
B. RDL 315x10
C. DE deficit deadlift 275 8x3
D. shrugg 405 3x10
E1. BB row 245x10,10,6
E2. bowflex pulldown 200 3x10
My grip was spent by the time I got to BB rows. I had to keep adjusting my grip.Took 1 hour.
i use the cheater straps for all the accessory work after deads. my hands are so raw after pulling that just gripping a bar hurts.
[/quote]
My hands still burn. If you use the straps I may have to get mine out.
Another good idea on the straps. Thanks.
[quote]ecogenx wrote:
maraudermeat wrote:
ecogenx wrote:
A. rack pull 480 5x5 (80%)
B. RDL 315x10
C. DE deficit deadlift 275 8x3
D. shrugg 405 3x10
E1. BB row 245x10,10,6
E2. bowflex pulldown 200 3x10
My grip was spent by the time I got to BB rows. I had to keep adjusting my grip.Took 1 hour.
i use the cheater straps for all the accessory work after deads. my hands are so raw after pulling that just gripping a bar hurts.
My hands still burn. If you use the straps I may have to get mine out.[/quote]
yeah… if you grip isn’t an issue when you pull, there’s no need to tough it out on your accessory stuff. it’s more important to work the involved muscles than to just be concentrating on holding onto the bar. after i’m done pull’n i grab the straps and pretty much use them on all my heavy accessory pulling movements.
besides… we are only worried about holding onto that bar for one rep, not for multiple rep sets.
My traps, forearms and low back ache quite a bit today-in a good way. I was spent after that workout yesterday. Haven’t had a workout last an hour for a long time. I already know after this coming RE squat day I’ll need a spot to get off the couch.
Awesome work ecco
that is allot to move in under an hour.
kmc
4/14
RE squat 385x12 (70%)
machine squat 6 platesx20, 8x15,15
DE box squat 275 8x3
military 185x10,7 135x12
- lateral raise 30x10,10
- biceps curl 95x10
- rear raise 25x10
- face pulls 50x15
This is a kick your ass workout. Toughest workout I can remember doing. After the machine squats I wanted I curl up in a ball for awhile. I had to stop during the second run through the shld-bicep-face pull circuit. I will put militaries first or second next week. I had no gas left after legs.
Looking Strong, Eco…
[quote]maraudermeat wrote:
ecogenx wrote:
A. rack pull 480 5x5 (80%)
B. RDL 315x10
C. DE deficit deadlift 275 8x3
D. shrugg 405 3x10
E1. BB row 245x10,10,6
E2. bowflex pulldown 200 3x10
My grip was spent by the time I got to BB rows. I had to keep adjusting my grip.Took 1 hour.
i use the cheater straps for all the accessory work after deads. my hands are so raw after pulling that just gripping a bar hurts.
[/quote]
Good… thought I was being a pussy.
Lookin’ good Eco! Gotta post some vids dude, we need some inspiration!
Eco, that’s a hell of a biceps curl! Is that a one-arm db curl or is that a bar curl?
Nice pulling and BB rows, too!
I’ve been hitting the chest supported T-Bar row lately and it’s amazing how my numbers dropped from not being able to hitch the weight a little 
Out of gas at the end of your workout is perfect timing. Looking as awesome as ever, keep up the numbers.
Thanks bros! Steely that was just a 95lbs on a bar. Benching either tonight or tomorrow. Baseball practice for my son until 7 pm tonight. Sometimes lifting at 8 pm just doesn’t set well with me. 9 - 11 am is best for me.
Awesome work eco…
you are a strong dude.
I am impressed that you work out in the AM my grip is useless before say noon.
kmc
I like Saturday and Sunday mornings after the breakfast has settled and the coffee has kicked in. But guys like hel and Willy really lift early-to early for me.
I cant do the early am at all.
No coordination- no grip.
I used run every AM at 4 or 5 am then go back to sleep then go to class at 8 or 9 or what ever but I cant think of lifting early like Hel or yeah like willy too.
kmc
4/18
320x11
3 board press 340x5,4,3,3,3
DE bench 205x3,3,3,3,3,3,3,3
close grip bench 225x10,10,10
tates 40x10,10,10
I video taped 320x11 but when I plugged the USB cable into my computer I couldn’t download any video. I’ll burn it to disc and see if I can do it that way.
Nice rack pulls Eco. I’d love to give that workout a try but I’d just end up on TV with people laughing as they wheeled me out on the gurney.
320x11 is INSANE!!!
[quote]ecogenx wrote:
DE bench 205x3,3,3,3,3,3,3,3
[/quote]
Please explain this.
[quote]SteelyD wrote:
320x11 is INSANE!!!
ecogenx wrote:
DE bench 205x3,3,3,3,3,3,3,3
Please explain this.[/quote]
Thanks Joe and SteelyD.
Dynamic bench 205 lbs, 8 sets for 3 reps.