M13 W3 Back Workout

Fall 2009 Training
Mesocycle 13 - Week 3
Back Workout

Beginning Thoughts:

Last night's workout....I went in feeling pretty good

Workout:

Medley Rounds #1, 2, 3, 4, 5 and 6:
Weighted Pull-ups = BW + 20 lbs x 3 reps
Barbell Rows = 165 lbs x 4 reps
Pull-ups = BW x 3 reps
Cable Rows = 150 lbs x 5 reps

Barbell Rows:
185 lbs x 4 reps
205 lbs x 2 reps
225 lbs x 3 reps
I know my form went to **** but I wanted to do it anyway....I have the vids up for form check.

Jackknife Pikes on a Swiss Ball:
BW x 8 reps x 4 sets

Videos:

Got 2 Medleys, all the extra rowing and the last comical set of Pikes:

Overall Impression:

Decent workout. Tonight is Pistol Squat Day. Gonna take it light and easy tonight....just some Pistols followed by ab work and then it's time to sleep.

Have a good week, everyone and thanks for reading!