April 10, 2014 – Week 12, Day 2

Dynamic Warm-ups

Bent Over Rows (strict)
45x10
95x5
95x5
135x3
135x3
185x5
205x5
225x5
245x5
265x5
Add Straps
285x5
305x5
320x5
335x4

Pulldowns (straps)
250x10
260x10
270x10
280x9

Cable Side Bends
90x30/30

28 Minutes of Stretching

Comments: I had no idea what I was doing until I got of work for this workout so I packed everything into my bag so that I was covered if it was deadlifts or squats. Turned out to be rows. Tried to keep these as strict as I could. I can heave a lot of weight for a lot of reps if need be. Felt pretty good, no pain in my lower back on any of it. Just had to watch the shoulder and biceps. Kind of surprised myself getting over 315lbs on this. Not enough strength to get 335lbs though. Rows took a bit out of my back going into pulldowns. Shoulder and biceps touchy but still did good work. Close but no cigar on getting 10 reps with 280lbs. Abs is where I wasted a good bit of time. I had no idea how wrecked my upper abs were from supports two days ago. I tried cable abs like usually and I immediately had stunning tightness and soreness in my abs trying to bring it down. Lowering the weight didn't help matter so I went with a side bend variation. Took a bit of troubleshooting but it was enough.