Not feeling my strongest this morning which can be seen with my pitiful pull up attempts! It has to be said though I do always full extend at the bottom of the pull up and there is no kicking on the way up so they are 'good' ones! My pendlay rows never feel like they are making any progress (although I haven't done them for a little while) so I may switch to DB row for a few months. First time doing donkey calf raises and they definitely feel like they are working! Decided to do lighter weight for these (as the weight is loaded up on a dip belt) with higher reps and do higher weight less reps with the raises on the leg press. Leg press reps were also super setted with some standing calf raises and some light stretching.
Wide grip pull up
7 / 5 / 3
Barbell Pendlay row
12 x 50kg
12 x 50kg
12 x 50kg
Donkey calf raise
15 x 25kg
20 x 25kg
20 x 25kg
Wide grip pulldown
12 x 35kg
12 x 40kg
12 x 40kg
Close grip pulldown
12 x 30kg
12 x 35kg
12 x 35kg
Calf raise on leg press
12 x 80kg
6 x 90kg
**Standing calf raise x 40**
6 x 90kg
**Standing calf raise x 40**
7 x 80kg
**Standing calf raise x 10**
15 x 50kg
Pull up bar hold
1 x 30secs
1 x 24secs
1 x 20secs
