185x5; 185x5; 225x10; 225x5 (50%)
2. DB Press
85x4; 70x8 (PR); 70x4 (50%)
3. Pendlay Row
185x6; 185x6; 185x6; 185x6
4. BB Curl
Barx20; Barx20; Barx20
5a. Suitcase Deadlift
135x4; 135x4; 135x4
5b. Facepulls
70x20; 70x20; 70x20
5c. Windmill
53x3; 53x3; 53x3
Notes
Solid session. I'm utilizing the Big-15 for mass day from here on. So Monday is strength/power utilizing the Strong-15, and Thursday is hyptertrophy utilizing the Big-15. The Big-15 is essentially this:
40%
x 5
50%
x 4
60%
x 3
75%
x 2
85%
x 1
70-77%
x AMAP + 50% set
The only problem I have with this is DB OH press and RDL aren't really conducive to the overload sets. I'm thinking I may re-arrange this day so that I start with Pendlay rows. Then I use the Big-15 for Pendlay and DB press, and then do RDL for reps. I like that because the Pendlay were very hard today after pre-exhausting with the RDLs.
Pendlay rows are tough because they stress the same muscles used for deadlifting. I think thats why they help the deadlift a lot, too.
ReplyDeleteNow that I'm doing them right, I definitely agree. I think the Pendlay Row + RDL in one workout is amazing assistance for the deadlift.
ReplyDelete