View Workout (Aaron Lin)
Posterior chain destruction
March 14, 2014 (Afternoon)
Exercise Type: Weights
Comments:
Started off w/ deadlifts. first time over 300lbs since the injury, planned to do 315lbs for like 4-6 sets of 6. I hit 4 sets, notably tougher than 275/295. but lockout was strong still. kept a lot of tension during the setup and all. after 4 sets i felt a slight sorta pinch in my previously injured glute. so tho i was tempted as hell to do more sets i held myself back and cut it off there for the better. ill just up the volume next week.
tbars. did like 4x10 w/ 3plate+20lbs. felt easier than last time and this is even after all the deadlifting. next week ill do 3plate and a quarter for 8s.
i think i did RDLs next, 4x10 w/ 145lbs. deep stretch, followed up by a few sets of hamstring curls. now my hammies are pretty sore. following Pete Rubish's advice to train hamstrings hard to reach full potential on deadlifts. i still suck at GHRs so ill prolly wait to ask Mark about it.
did some vbar rows. 3 plate felt tough, espeically painful on the skin of my hands. used straps, did like 15 rep sets to really get tension on the back.
finish off w/ facepulls. i figured out to fully activate rear delts i gotta pull the rope apart at the top of the ROM