Friday AM session signaled the end of another solid week of training at DSD. Here’s how it went down:

  • Bent Row: 5RM- 165*5
    • 90%-2*5-150Ib
  • Pullup: 4*max
  • Pull Down: 4*20
  • Kroc Rows: 1*10 warmup 50s
    • 2*20*Go heavy- 60s & 70s
  • Dante Row: 3*15-20
  • DB Pullover: 3*12
  • KB Shrug ladder: 50Ib+, 70Ib- up to 20 then back down by two.

Bent Rows felt strong, maybe I should try to hit this movement at least twice a week. Wonder how long it would take to row near 200Ib with clean form? Then gain, this is not my primary goal.

Pullup: I completed 12, 10, 8, 5 in those sets. I like to mix up my grip on these. From neutral, wide, palms forward/facing and close grip.

These band pulldowns are a great opportunity to keep the lats under constant tension (interesting article about keeping muscles under tension) which is critical for building muscle. So yeah, avoid simply going through the motions.

One of my favorite DB rowing movements.

There’s that constant tension point again…

Dante Rows were done with bands but could also be done with cables. Here’s a video here

DB Pullover: Used the 35s for these. Nice stretch in lats with this movement.

Finisher: KB shrug ladder up to 20 then back down by two; so 18, 16, 14 and so on.

I got down to 8 before Jason delivered a pair of KB around 70Ib! Okay, I’m up to the task so I knocked em out.

I appreciate the men at DSD and how we challenge and push one another. That is how we all get better.

Also, some progress pics are coming soon.