20240530 Day 781 Part-2 - Post- Conditioning Pulling

20240530 Day 781 Part-2
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Post- Conditioning Pulling
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This is the second week of the second block of this Rear-Delt/Shoulder Stability pulling meso-cycle. That means rows are back on the menu as a primary exercise. I begin with heavy single arm Hammer Strength Rows in the 5-7 rep range for a horizontal pull
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I follow that up with the usual wide-grip Lat Pulldowns as a vertical pull. These I do in the 10-15 rep range. I love this particular cambered bar because of the “brake pad” in the middle. I always try to do my rows and pulldowns as forcefully as possible and I usually end up bruising my sternum each week when I use the metal bar
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With the meat & potatoes pulls taken care of, next comes the block-specific work. I decided today to hit the traps directly with some Seated Dumbbell Shrugs. The key performance point here is to tuck the chin to engage the lower traps/mid-back area not just the neck/upper traps
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Last, for direct Rear-Delt work I hit the Pec-Deck and did some Reverse Flyes. Usually I do these a bit lighter in the 15-20 rep range but I went up a pin and instead used a 10-15 rep scheme and they felt fantastic
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Link to my “How it Works” video 👇🏾👇🏾
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https://youtu.be/TnPUW_EYpo0?si=ttaUVqE_rhoGVgm-
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Link to my video on “Getting Results” 👇🏾👇🏾
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https://youtu.be/548TC_0CpCk?si=mStEBErtF5vt9nSa
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Link 🔗to my “This is What Zone-2 Looks Like!!” Video 👇🏾👇🏾
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https://youtu.be/dgthbLTRqf4?si=b_f_QFGGgcVt49zW

Link 🔗 to my “Training Order, Same Session Cardio & Weights” video ⬇️⬇️
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https://youtu.be/69Zndsd6cQk?si=LLWk7rRUvVaz3_L6
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Link 🔗 to my video on “Making Post-Training Shakes” 👇🏾👇🏾👇🏾
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https://youtu.be/9Il6-cZ6U_8?si=BSnFiNvyl-RQY80H
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