6/22

Back and Hams
Awesome workout that really pumped the back and fried my hamstrings. Made solid progress and really feel as though my hamstrings respond well to this program. Back seems to be tighter in certain spots and strength seems to be going up, and it stays consistent throughout the workout. Worked on the negatives on stiff legs a bit more so the weights were slightly lower. Overall everything felt good and moved at a fast tempo. Finished up with some ab work at the end.

Pull ups: 4 sets to failure
Barbell rows: 2 warms, 295 x 9, 305 x 8, 315 x 7 (drop set, 1 drop)
Rope pulldown: 1 warm, 180 x 8, 200 x 6, 200 x 5 (drop set, 2 drops)
Straight pulldown: 67.5 x 12, 72.5 x 11, 72.5 x 11 (Drop set, 2 drops)
Stiff leg bar: 295 x 11, x 11, x 11
Db leg curl: 2 warms, 55 x 11, 60 x 10, x 10
Ab work: 4 sets