531 Pull (9b) - Sept 26

This closes out the b week for cycle 9, cleans be damned, my arm hurts. This worked out to be a heavy volume, rather than heavy work, day.

Buy in
4x Chins @ max reps - strict (4's)
1 min RI
5 mins.

Antagonists, HT timer
Bar dips x 11/10/10/8/6
Chins x max reps (still 4's)
12 mins.

Cash out
3x Y-pulls
A couple attempts at neutral grip pulls ... like I said, brachi really freakin' hurts.
6 mins.

8.5 hours - 2130/0600. 24 minutes total, PE: 6. 24 hours.

HPull/VPull DE - Sept 13

Buy in
Bent over Row
Max reps @ 135#
3 x overhand (11's)
3 x underhand (8's)
7 mins.

Mixed grip pulls
Neutral, Chin, Overhand
6 rounds for max reps (5-3's, really), on 1.15
7 mins.

9 hours - 2100/0600. 15 minutes total, PE: 6. 24 hours.

Pull DE - Aug 19

Mixed pulls, in .30 on 1.15
6 rounds, two each x max reps
Neutral, overhand, chins
7 mins.

Cable pull singles
4x max reps @ 90#
8's with left/5's with right - some rotator cuff work is in order.
1 min RI
7 mins.

6.5 hours - 2300/0530. 16 minutes total, PE: 7. 48 hours.