PM:
Back (all weights in kg)
Chin ups superset with low cable row
BW+10/10 65/12
BW+10/10 75/12
BW+10/10 85/12
BW+10/10 95/12
BW+10/10 100/12
BW+10/10 100/12
Lat pulldown superset with barbell row
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15
Single arm row
35/12
35/12
35/12
35/12
Straight arm pulldown
35/15
40/15
40/15
40/15
Really felt a strong mind muscle connection on these by using the rope attachment instead of a straight bar and using wraps to allow a greater ROM and get a nice stretch and squeeze.
Saw this posted by @robstein in the MMC (mind muscle connection thread) and fell in love with it!
Mind muscle connection thread
“Here’s a method I use for straight arm pull downs with ropes to ensure solid MMC. I wrap my straps around the ropes, and hold them tight to pull. I’ve tried various attachments and handles, long ropes, etc., I like this method most for two reasons:
-I can have a greater range of motion than if I used my hands on the ropes, or a straight bar. I can pull the ropes past my thigh and squeeze the lats hard.
-I just feel more of a targeted pump and tension in the lats with this method than any other I’ve tried.”