#Back Attack

2-3 Set Superset Warmup (video below)
Back Extensions or GHDs: 15-20 reps
Toes to Bar: 10 reps
Single arm rotator cuff -12 reps (video below)

Conjugate Lower Back
Deficit Dead-lift Conventional (stand on 1- 45lb plate): 1 x 225lbs, 1 x 275lbs, 1 x 315lbs, 1 x 365lbs

8 Set PUMP Superset:
Wide Grip Pull-ups: 10 reps
Seated Rows(From Top Pulley): 15 x 80lbs

6 Set PUMP Superset:
ISO Chest Supported Rows: 15 x 25lbs
Dumbbell Pullovers 12 x 50lbs

3 Sets of Upper Back/Shoulder PUMP GIANT SET:
Arrows: 15 x 5lbs
T’s: 15 x 5lbs
Y’s: 15 x 5lbs
Chest supported winding press: 15 x 5lbs
Regular Press: 15 x 5lbs
Dumbbell Shrugs: 10 Reps (slow with stretch at the bottom) x 50lbs

FRONT SQUAT MAX
2 x 135lbs, 2 x 185lbs, 2 x 225LBS

Legs are still feeling tight after a week of going light on squats I’m going to be eating more and incorporating some mobility excises to see if it helps.

Nutrition
11am – 8 Chicken Breast, 1 1/2 cup veggies, handful nuts
5pm – 8 oz chicken, 1 cup veggies, 1/2 avocado
7pm Carb Spike – 2 banana’s and PB

Supplements
Multi-Vitamin
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA

Check out the stack I’m currently

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