Week 4: Back

This week will be testing the chest max, so in an effort to conserve energy, I will skip Sunday's and Thursday's chest day. This back day left me with mixed feelings. On the one hand, my grip has greatly improved, as I was able to lift 400lbs with an alternating grip and no straps whatsoever. I remember a couple months ago when I had trouble lifting 350 without the help of straps. On the other hand, I could only really get 400lb up once, before I scraped off the recently healed scab on my shin, bleed everywhere, and lose the focus to get my 2nd rep. Yes, I cleaned it up.

WEIGHT x REPS

Barbell deadlift:

• 135 x 10
• 225 x 5
• 400 x 1
• 330 x 3 x 5 (90-120 seconds of rest in between)

At this point we were stretched for time, so we just did lat pulldowns, instead of the circuit.

Lat pulldowns:

• 180 x 8
• 210 x 8
• 240 x 8