CHP Day 57: Lower Back Extensions 45lbs x 10 x 3
24 views · Published 23 May 2016 · 0:27 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Back Pull-ups - neutral grip is fine, just focus on using lats 3011 tempo bw X 7-8 X 4 sets -- slower on the descent NOTES http://www.youtube.com/watch?v=gCMNM02sKDg on the final set, only got six, but was happy because that was the slowest and most controlled set. Single cable one arm lat pulldowns - alternate arms, 3011 tempo 65lbs X 8 X 1 set per arm 75 X 7-9 X 3 sets per arm -- left, right, rest for about 30-45 sec, then back to left. Inclined Seal rows - Just like last week- no barbell rows (note for me) 2011 tempo 55s X 8 60s X 7-8 X 4 sets - form looks good. Bbell Kroc rows -- Alex has a vid in the FB group X0X0 tempo W(M10) X 8 X 3 sets per arm -- not sure what weight you used, but you can use quite a bit more. Lower back extensions on a roman chair 3011 tempo bw+45lb dbell X 10-15 reps X 3 sets -- hold dbell near head to increase lever arm. -- doing this first to let grip recover for rope climb Your rope climb-- oh ho, I'm just going to program it in now :) bw + 10 lbs X 3 times up the rope -- should get this this week.
