Tag Archive: stretch pulldown


I missed the Thursday workout and needed to catch up, so I did my compound work at Noon, and then some shoulder health work at 4:30 PM.

To accommodate the fact I was working out twice, I dropped the volume to a minimum on the Noon workout, just one top set and one backoff set.

Noon Powerlifting

warm-up: nada

High Bar Squats (Romaleos, SBDs)

80 x 5 (narrow stance, ATG, 3 minimal rest)
130 x 5
180 x 3
205 x 2 (switch to medium stance and parallel)
235 x 1 (belt on, increase rest to 3 min)

259 x 6 @RPE9

245 x 6 @RPE8

Bench Press

bar x 5 (minimal rest, change weight and go again, Spoto)
55 x 5
90 x 5
125 x 3
145 x 2
160 x 1

180 x 6 @RPE<8 (sleeves on, change to paused reps, increased rest to 3 min)

165 x 6 @RPE<8

Deadlift (barefoot)

100 x 5 (minimal rest, conventional grip)
165 x 5
225 x 3
260 x 2 (change to crossgrip)
295 x 1 (belt on, rest went up to 3 min)

325 x 6 @RPE8

315 x 6 @RPE8

It was a good thing I minimized the volume – I was pretty short on time and had to take off. There was no work today but I had to run errands before the late afternoon workout.

As well, one side effect of having such irregular sleep over the holidays meant that my low back had not fully recharged – it got pretty sore during the workout. What I really need are really long marathon sleeps in my bed, not catnaps throughout the day.

Also, squats kinda hurt because I had cut up my heel a bit – I build up excess dead skin and scrub it off and went too deep so my heel was bleeding. Putting pressure on it while I walked was no fun, and it was also distracting during the squats.

PM Shoulder Health Workout

Same workout as last week, just a little more compressed for time.

Superset Scapula Stretch Pulldowns and Rotator Cuff Warmup (no real rest b/w sets, back and forth)

12 plates x 8 / 15 lb DB taken through ROM 15 times per arm
13 plates x 8 / ROTO
14 plates x 8 / ROTO

Stretched Rows (30 sec rest)

12 plates x 8
14 plates x 8
16 plates x 8

Superset Minor Chest Dips and DB Rear Delt Flyes (60s rest)

10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20
10 dips / 10s x 20

Superset DB Hex Press and Band Pullaparts (60s rest; flex each pullapart at peak contraction for 1 second)

45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts
45s x 10 / 15 pullaparts

notes: Used a heavier resistance band than last time.

Superset DB 6-Way and Band Over&Backs (60 s rest)

10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs
10s x 10 / 20 O&Bs

Prone Leg Raises (straight legs, 30s rest)

25, 25, 25, 25

Planks (30s rest)

30 sec
30 sec
30 sec
30 sec

Ugh, my throat is sore and I feel shaky. Hope I am not fighting off a bug. 2 workouts in one day might have been ill-advised.

 

 

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!

 

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