4 X 10 pull ups, with strict one minute recovery
4 X 10 deadlifts @ 100kg (2-3 minute recovery)
T Bar Row – pyramid (10@45kg, 8@50kg, 6@55kg, then back down. 2 minute recovery).
Shoulder Shrugs – 4 X 8 @30kg each arm. 2 minute recovery.
First proper back day (i.e. including deadlifts) in a while. Lower back was trembling a little afterwards! At least I had my new protein shaker, courtesy of NutriBullet to help me out. It’s like i’m sponsored! (See pic above). My grip held out too.
This is pretty much my go-to back day. Pull ups and deadlifts are integral so I try to maximise time and effort spent on them.
4 X 20 back squats (45kg) (1-2 minute recovery)
4 X 20 bench press (45kg) (1-2 minute recovery)
4 X 20 Romanian deadlifts (1-2 minute recovery)
4 x 10 military press (2-3 minute recovery)
The focus of this workout is endurance. I’ve struggled to crank up the weight with my squats, so I’ve recently taken it back to basics, switching to lower weight, higher reps, and closer attention to squat form.
For the military press on the other hand, the focus remains strength (lower reps, higher weight, longer recovery). The m-press is my fave shoulder exercise as it’s a total body exercise. Form is very important as it’s a higher injury risk movement. #impresswithyourmpress