Barbell rows: 3x6 reps (top set at 165)
Seated straight bar cable rows: 3 x 10 reps
Meadows rows: 3 x 10 reps
Pull ups: 3 x 10 reps
Face pulls: 4 x 15 reps
Upright rows: 1 x 10 reps
Incline curls: 3 x 12 reps
This was pretty decent I guess. Upright rows felt OK for a set, but when I went for a second set my wrist didn’t like it so I stopped. I subbed Meadows rows for the usual 1-arm DB rear delt rows, since I rarely feel those correctly… and the rows burnt my mid to lower lats out like crazy. They seemed to hit my rear delts alright, but I have difficulty really directly feeling my rear delts during rowing movements (as opposed to flyes), so the DOMS is going to be the real indicator for these.
Either way, I think I’ll keep the Meadows rows in my workout for a few weeks. As much as I hate to use the word, the pump from them was fucking great.
Dumbbell bench: 4 x 10 reps, top set of 75’s x 4 reps
Barbell bench: 4 x 5 reps (actually got 4 at 175. weaksauce)
DB overhead press: 3 x 10 reps
Lateral raises: 2 x infinity partial reps
Dips: 4 x 12 reps
Tricep rope pressdowns: 3 x 12 reps
Skullcrushers: 1 x nope
Decent workout. My heavy sets on bench didn’t go so hot, but everything felt really awesome. Wrist strength is coming back.
Learning to do some very hacksy things with autolisp.
The moral of the story is that if you are the only person capable of optimizing my process and coding something to poka-yoke human error out of it and you push back and make excuses about having no time while doing cookie cutter work that everyone else in the office is capable of doing - that’s cool.
But I will teach myself the skill that made you valuable and replace my special need for your help.
Improvement doesn’t wait for you.
Back squats: 225x5 / 245x5 / 265x3 / 265x3
Snatch grip deads: 3x5 reps
Bloody low volume. But, back squats no less.