Training this morning :
Seated Rows ( w ) - 2x 10 @ 75kg mac
I.O.R - 2 x 10 @ 80kg mac
I.L.R - 2 x 12 @ 90kg mac
Lat Pull Down ( n )- 2 x 12 @ 40kg
Static Hold - 1 minute @ 95kg
Started with Seated Rows with a wide underhand grip, I've been keeping the back straight and pulling to the navel and squeezing hard for 3 seconds lately as opposed to the more typical stretch and contract method, finding better time under tension this way , supersets with Iso Overhead Rows , i find supersetting these really lights up the lats . Then went into single arm Iso Lateral Rows 45kg each side , supersetting with Lat Pull Downs from a neutral grip , usually i do LPD with a wide grip , but just changing it up a bit. Then performed a minute long static hold on the Lat Pull Down with 95kg, goal here to finish up , is to tetract scapular and begin a Lat Pull Down with weight that cant be done, once as far down as I can get it, I hold it there , goal is to put some hurt on the lats , it does a very good job of that, John Meadows was a big advocate if this , I picked it up from him and will toss it in every now and then
Seated Rows ( w ) - 2x 10 @ 75kg mac
I.O.R - 2 x 10 @ 80kg mac
I.L.R - 2 x 12 @ 90kg mac
Lat Pull Down ( n )- 2 x 12 @ 40kg
Static Hold - 1 minute @ 95kg
Started with Seated Rows with a wide underhand grip, I've been keeping the back straight and pulling to the navel and squeezing hard for 3 seconds lately as opposed to the more typical stretch and contract method, finding better time under tension this way , supersets with Iso Overhead Rows , i find supersetting these really lights up the lats . Then went into single arm Iso Lateral Rows 45kg each side , supersetting with Lat Pull Downs from a neutral grip , usually i do LPD with a wide grip , but just changing it up a bit. Then performed a minute long static hold on the Lat Pull Down with 95kg, goal here to finish up , is to tetract scapular and begin a Lat Pull Down with weight that cant be done, once as far down as I can get it, I hold it there , goal is to put some hurt on the lats , it does a very good job of that, John Meadows was a big advocate if this , I picked it up from him and will toss it in every now and then
