Trap bar high pulls (wider handles than the bar I have been using):
8x3 w/260lbs . . wanted to do 10 sets but it just wasn’t moving as explosively as I wanted towards the end so I dropped the weight to 170 and did one set of 6 after the working sets here
Incline bench Y raises:
4x12 w/20s
Seated rear delt flyes:
3x15 w/15s
will take tomorrow and Tuesday off from lifting now and I think I’m going to substitute back squats on Wednesday for Zerchers to keep the emphasis on the ‘yoke’ look
my upper back was a little sore going into this one and I those pendlay rows pushed it too far, think I strained my traps slightly . . I’m worried what it’s going to feel like in the morning . . might call this program here and go back to Meadows next week . . we’ll see what I feel like tomorrow but I decided that I’m going to run Avalanche next and then Brian Alsruhes Darkhorse after that
definitely a strain in my upper back . . gonna be in real discomfort the next couple days . . going to take the weekend off and hopefully I can start Avalanche on Monday
That’s awesome! I always wondered how that program was! I believe that’s the last true Bodybuilding program John built before his untimely passing. I’m sure it’s great!
I’ll let you know . . I’m thinking I might swap out one of the pump days for a sandbag day, carries and shouldering . . been watching some Alsruhe videos lately and am really being drawn to the more explosive stuff . . my plans are to rotate Meadows programs and heavy programs like Alsruhe and Juggeryoke for example