Post-Conditioning, Machine Based, Strength Focused Back Training (Day 1103 Part-2)

20250417 Day 1103 Part-2

Post-Conditioning Back Training

I began with Bi-Lateral Hammer Strength Rows as I usually do but instead of 5x sets in the 10+ rep range, I went for more of a strength/power bias by adding weight, then doing 10x sets in the 5+ rep range. This kills 2 birds with one stone. On the one hand, I get the skill/neurological stimulus of a fast, heavy pull but then also I get the total aggregate volume of a 50+ rep exercise grouping with more mechanical tension on account of the objectively heavier loading.

If you do the math, say I do 5x10 with 2x Plates and a Dime on each side. That’s 200lbs of plates, x50 reps (5x10) equaling 10,000lbs of volume. 2x Plates and a Quarter each side is 230lbs worth of plates, so 10x5 equals 11,500lbs total volume. So you have 1,500lbs more, but also a neurological training effect lending itself more to a rapid rate of force development vs time under tension

To finish, while I could do pull-ups again, I decided to go with Cable Pull-DOWNS since it’s been a few weeks so these should briefly feel novel once again. I used the widest cambered bar with the chest pad for the most violent concentric possible in keeping with the power focus of this pull session. Each rep I tried to pull the bar through my chest crashing the pad on my Garmin chest strap each rep. I did 5x sets of 10+ reps on these. Cable exercises with few exception aren’t as amenable to the lower rep ranges due to their unique strength curve

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