Building Up The Back

Power Shrugs
12x280#
12x285#

V Handle Pulldowns
8x170#
12x140#

Machine Row W/ Loaded Plates
8x90#
12x70#

Rack Pull
1 set at 3x355#


COMMENTS

• General: I introduced a new thing into my training that I'm going to experiment with over the next couple weeks. Basically Johhny Pain has an article here that highlights the importance of a strong back. He recommends taking time off of training to work on it solely but I'd rather add it in to what I'm doing now. A strong back will be beneficial to me for all my lifts and for keeping my structures above the waist strong and healthy during long runs.
• Nutrition: Really good.
• Body: Rundown. My legs are more sore and tired from Smolov 4 days after I quit than they were the first few days.
• Sleep: 8 hours. Alcohol induced so bad quality
• Reflections: Had a good time out last night but kept it low key today. With the addition of the back exercises into my weekly regiment I will either do a double on Saturday and long run with the back exercises being done first or push the long run to Sunday some weeks. I didn't run today because of a snow storm and my car being too low on gas to get to any trails. No money to put in the tank right now but that will change after I start my new job this week. Legs probably needed the rest anyway.