Tag Archive: meadows row


 

 

It might have been crazy to have a 2nd back day 2 days after the first, and the very next day after I got my low back deep-massaged.  but whatever!  Had a hunger for some DLs.  Just call me DL Hugely!!

 

Deadlift and Assistance

Deadlift  (60-120s rest, double overhand grip for first 5 sets, switch grip on 6th set, no straps used)

155 x 5

190 x 5

230 x 5

250 x 5

290 x 5

325 x 5

notes:  As predicted, my low back was getting tired fast!  It was still recovering from the RMT.  I noticed rounding was getting bad on the last set so I clipped it short at 5.  Weight was flying up though!  Just harder to get low when your low back is giving up.  I keep sticking with double overhand when I am sub 300, and jump to switch grip when I am 300+, it seems to work fine, although 290 felt pretty draining on my double overhand grip for sure, it was so borderline.

 

Meadows Rows (45s rest)

50 x 8/8

60 x 8/8

60 x 8/8

60 x 8/8

 

Closegrip Machine Rows  (45s rest, explosive reps)

225 x 6

225 x 6

225 x 6

225 x 6

notes:  225 is about the edge of what I am barely capable of “exploding” on, so I will stick at this weight for a bit.

 

Scapulae Stretch Pulldowns  (45s rest)

210 x 8

210 x 8

210 x 8

210 x 8

notes:  rubber grips be ripping up my calluses!  ouch!

 

DB Shrugs  (45s rest, hold squeeze for 3 seconds each rep)

80s x 12

80s x 12

80s x 12

notes:  feeling good!  Decided since I gambled so hard with my back, why not gamble on my calves too??

Standing Calf Raise Machine (45s rest, do partials out of bottom ROM, basically stretch down past parallel, then go up to parallel only, full reps of course go from past parallel to full toe pointing)

195 x 10, 15 partials

235 x 10, 10 partials

275 x 10, 5 partials

315 x 10, 5 partials

notes:  I only mention the ROM because I see so many ppl halfass it so often on the calf raise machine.  You have this great chance t let your ankle go down past where the floor would be, why not take advantage!!  Work the extreme ranges of your ROM, something I can;t do as well when I stand around with a pair of DBs.

post-workout – 20 min cardio

fun times!

 

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Just felt like doing some extra Back work, since last week “sucked truckstop restroom vomit right off the floor”.  So I added in my Back Assistance to my regular Arm Day, upped the Back sets a bit and shaved a few sets off the Arm work.  Let’s get it!

 

Back Assistance and Arms

Meadows Rows  (45s rest)

bar x 8/8

quarter plate x 8/8

2 quarters x 8/8

2 quarters x 8/8

2 quarters and a dime x 8/8

2 quarters and a dime x 8/8

notes:  Like a Landmine Row, except you stand perpendicular to the bar (you drag it across your body).  Hold the thick end of the bar outside the plate.  Let it pull your scapula down at the bottom.  Try not to use your arm.

Closegrip Machine Row (explosive reps, 45 sec rest)

100 x 6

150 x 6

200 x 6

200 x 6

200 x 6

200 x 6

notes:  Explode!  Try to ram those elbows back.  Grunt generously 🙂

Stretch Pulldown (45 sec rest)

150 x 8

170 x 8

190 x 8

210 x 7

210 x 6

notes:  Also called a scapulae stretch pulldown, you take an extra-wide grip, go a little heavier, only bring it down to the top of your head, and at the top you let it stretch your scapulae, pull them out of packed position a bit (try not to let it pull you out of the chair).

Superset Rope Pushdowns and 1.5 Closegrip Cable Curls (30 sec rest, keep hands together on the pushdowns, 1.5 means you do a full curl rep then do a half rep from the bottom)

100 x 15 / 90 x 10

120 x 15 / 100 x 10

120 x 15 / 100 x 10

Superset Across the Body Hammer Curls and Tricep Extensions (30 sec rest, tricep extensions done Roman Salute style then add 5 partial reps from the bottom ROM after the full reps)

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

45s x 10 / 40 x 10, 5P

Superset Incline Skullcrushers and Slow Neg Preachers Curls (30 sec rest, 3 sec negatives on the preachers)

50 x 15 / 60 x 8

50 x 15 / 60 x 6

50 x 15 / 60 x 6

notes:  Preachers were killing me!  Doing slow negs as I got to the bottom of the ROM (almost straight arm), made it near IMPOSSIBLE to pull back up!  No momentum.

post-workout – 20 min cardio