Training day 01-10-2014

Reverse Grip Lat Pulldown
90 x 20
150 x 12
170 x 3 x 12

Focused on contracting hard at the bottom and moving the eccentric slow.

DB Row
125 x 3 x 10

3-4 count down, 2 count up. Slowing everything down adds a level of suck to everything.

Straight Arm Cable Pulldowns
50 x 10
65 x 3 x 10

Chest Supported Row
70 x 3 x 20

With the CSR I started by retracting my scapula first, holding it in retraction and doing my reps that way. No stretch, partials and kept the tension on the back as much as possible.

Band 45 degree extensions with medium and strong band
3 x 10

Excellent session today all around.

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