Tommorows session is gonna be a change, been watching training lab and wanna give some of the back movements a shot. I find it hard to feel my lats so maybe this will help me out.
Update: Back is fried - used a moderate weight on rope lat movements and focused on squeeze. Gonna be tough pulling myself out of bed tomorrow.
Activation: 3 sets of jumps
Compound work:
Deadlift ramp to 170kg and then do as many explosive reps as possible within 10mins
superset with press-ups
Bent over row ramp to 70kg and then as many explosive reps as possible within 10mins
superset with dumbell press/lateral raise to lower weight
Assistance:
2sets of pull-ups: second set til failure
superset with dumbell shrugs(3sec flex at top)
3sets of straight arm rope lat pulldown(??)
superset with rear delt row machine(3sec flex)
2sets of 1 arm lat machine pulldown
superset with double the weight and use both arms
1 set of kroc rows
superset with dumbell pullover
Finisher:
2sets of stretchers