LRB 365: Strong-15. Week 9. Back

BW - ?

Chins - BWX15

Pulldowns - 2 sets of 15-20

Machine Rows - 2 sets of 10

Cable Shrugs - 1 set of 20

DB Curls - 20's X20, 20

Hex Holds - 20'sX25, 20, 15 seconds

Last session of the Strong-15.  Because I'm about to have a little over a week off, I decided to get some juicy reps for lats instead of just chinning.  I was all, you know, squeezing hard on the contraction and controlling the negative and shit.   I couldn't resist one set of chins, though.

Actually, after this my biceps seem more fried than normal, heh.

LRB 365: Strong-15. Week 8. Back

BW - ?

Chins - BWX14, 6

Machine Rows - 2 sets of 10+

Cable Shrugs - 1 set of 22

DB Curls - 20'sX20, 20

Hex-Holds - 20'sX25, 25, 15 seconds

Chins strength came back a wee tad after last week, but rowing felt much stronger.

Also got a little more grip work in ahead of the final Deadlift session.

LRB 365: Strong-15. Week 8. Bench

BW - 200

Bench -
BarX10
105X5
115X4
135X3
155X2
165X1
175X1
185X1
155X10 (Rep PR)

Incline - 105X10

DB Flyes - 1 set of 20

Hex-Head Holds - 20'sX30, 30, 20 seconds

Plate Pinch - 25'sX20, 15, 7 seconds

Another PR on the 2nd to last bench session.  Can't ask for much more than that.  I should note that the 185 went up smoothly as well.  I'll be at that same weight for the last week.

Forgot to stop at 8 on Inclines, ha.

Had trouble with my grip on the last session of deads, so I through some grip stuff in at the end here.  Also gonna try to get some additional work in during the week on that ahead of the final lower body session this coming Friday.  Probably some more DB holds at the office gym, and also just pinching binder clips with one finger at a time.  Something I read that Ed Coan used to recommend.