531 Day 12

Pendlay

1. Pendlay Row (531) (Vids)
165x5; 190x3; 215x7 (PR) . . . 165x2; 165x2; 165x2

2.  Bulgarian Split Squat
BWx8; 53x5; 53x5

3.  DB Row
90x5; 95x5; 100x5

4a.  Tall Kneeling Cable Raise
85x6; 75x6

4b. Scaption
3x8; 3x8; 3x8

5a. Hypers
20; 20

5b.  Roman Chair Leg Raise
16; 16

Notes
Pendlay's felt crisp.  Omitted any joker sets because this is the last day of the mini-cycle, and I may go for a deadlift rep PR on Friday night.

As the videos show, I try to setup my Pendlay in the same manner as my deadlift, except I don't extend my knees/drop my hips to get into position for a pull from the floor.  I've found this approach makes Pendlay's a perfect assistance exercise for deadlifts.  My posterior is completely loaded.  Really gets the hamstrings fatigued.   A couple of months ago, I noted that I thought Pendlay's done like this + RDL's is basically the perfect replacement for deadlifts.  Its a nice combo to have in my toolbox for a time when I don't want to pull heavy from the floor every week.

I'd rate my Pendlay's as fairly strict.  I have a little more bounce than I was expecting, but not too bad.  I am obviously still struggling with upper back/neck posture.  Even when I think I am "packing" my neck, it is actually hyper extended.  Upper back starts to round as I get fatigued. As the sets go on, it gets worse.   I'm aware of it and trying to address this.  Its basically the final piece of spine neutrality that I need to master.