Todays workout was focused on Squats, Dead lifts, Pull ups and then I finished off with some back work. My workouts are usually just working one body part, like legs or back or shoulders etc, but today I fancied changing things up a bit and focusing on those 3 major exercises.
I really enjoyed this slight change in routine because it gave me the chance to put a lot of time and energy into getting PR's in all 3 exercises; I also went on to getting a PR in Lat pull downs and bent over rows.
Okay, so I started my workout with Squats! Main reason for this was because I wanted to have the most energy for them and also it helps to warm up the hamstring before heading into dead lifts.
I warmed up with the bar (20kg); did around 20 reps, although I didn't count. Once I had done this and some warm up stretches, I then moved into my working sets. Starting at 60kg, I added 10kg each set, completing each set until failure.
I was squatting without a spotter today so I use a bench to give me a guideline as to where to bring my ass down too. I also like to do this because its comforting to have there when there is nobody standing behind you (for when you can't get back up lol).
After my squats were done and my ass was VERY sore I moved onto dead lifts. I usually do straight leg dead lifts but today I decided to do conventional ones; I think I may actually prefer them now. Anyways I loaded up the bar and was shocked at how light it felt, so added on another 10kg and PR'd with 4 reps for 3 sets!
Pull ups where next; I like to do these near the start but after my back has been engaged, dead lifts were perfect for this!
When doing pull ups I like to do 5 to 6 sets until failure and then finish off with 1 or 2 sets of very slow negatives to build up the strength further. If you can't do pull ups I suggest doing them assisted or with a resistance band.
After PR'ing in all 3 of these exercises its save to say I was pretty dead but I moved onto the rest of my back exercises. I did another 5 or 6 exercises including the triset I mentioned the other day (in my last back day blog) and one of my favourites: The Pulley or Seated Cable Row. I did 6 to 8 reps for 4 sets and then finished off this exercise with a set of 17 to 20 reps (lighter weight obviously). I find this really engages the back muscles and allows me to really concentrate on the contraction of the muscle.
I always like to finish my workouts with a BANG; doing sets until failure, trying something new, a killer superset etc. Today I finished off with the Cable Face Pull, I started at 20kg and gradually increased the weight in each set (total of around 7 or 8 sets). This was a great exercises to target my rear delts.
Hope y'all had a great workout too. If you have any questions please email me at [email protected]