Week 1: Back

Concluding the first week of training, my workout partner Fernando and I attacked our backs with deadlifts, one armed rows, and pull ups. I am becoming more and more convinced that the high set low rep >> low set high rep outline of these workouts is a great approach, to enable your body the best opportunity for heavy lifts, and then fatigue and expend the rest of your energy later on.

The cardio workout was a relatively quick succession of box jumps, which should assist both my squat and deadlifts. Here is the breakdown:

Deadlift

• 45 x 10
• 95 x 10
• 135 x 10
• 275 x 4
• 285 x 4
• 315 x 4
• 345 x 4
• 365 x 3 (new PB, wish I had the energy to get the 4th rep, but we'll see next week)

One arm row

• 75 x 10
• 75 x 10
• 80 x 10
• 80 x 10
• 80 x 10

Pull ups

• BW x 8
• BW x 8
• BW x 8 (may need to buy a weight belt, the gym doesn't have any after they kept getting stolen)