closing out November with a bang!

warmup: foam rolled upper back, lats; static lat stretch

Bent Over Rows (2-3 min rests)

bar x 5
95 x 4
135 x 3
185 x 1
190 x 9 @RPE7
190 x 8 @RPE7
190 x 9 @RPE7
185 x 9 @RPE7
185 x 9 @RPE7
185 x 10 @RPE7

Widegrip Pulldowns (2 min rests)

35 x 10
85 x 5
125 x 4
155 x 3
175 x 10
175 x 9
175 x 9

One Arm DB Row (2 min rests)

50 x 27 per arm
50 x 28/28
50 x 25/25

notes: wanted to pump out some reps. the way I like to do this for 1A rows is to pump out a bunch of quick ones, then when it gets hard, do about 8-10 more reps real slow by letting my arm hang at the bottom and stretch my lat out, then contract it hard. so first I pump up the muscle with rapid reps, then I stretch and contract hard. Felt like cardio, back was pumped.

post: 10 min LISS

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