Back and core today, was pretty decent. I hadn't planned it prior to going so ended up trying some different things - some which were good and others not so. Did 4 working sets on most as I wanted to save some time and get some more volume in.
Had to train a little earlier today at 10am as my wife was going to her Polenastic class.
Weight has bumped up the past few days to a peak of 83.7kg! back down to 83.2 this morning, I suspect it will settle down to around high 82s as I'm currently eating a bit more.
Back / Core
Duration: 60m
Chin ups
12, 14, 13, 11
Standing Cable Row single hand
Took few sets to find the correct weight for the reps.
34 x 12/12
47 x 12/12
54 x 12/12
61 x 12/12
Seated Row Machine (alternating)
Will go back to wide lat pull down here next session.
45 x 9/9
45 x 9/9
52 x 8/8
52 x 9/9
Lat Push Down
32 x 10
36 x 8
36 x 8
Cable Crunch
Took a while to get into these, I found engaging the glutes before each rep made a huge difference to how good these felt. The cable machine is also stupid in how little weight is transferred to the cable.
54 x 12
59 x 12
59 x 11
59 x 10
Russian Twist
didn't like these tbh so switched
16, 16
Landmine Oblique Twist
These felt better
20 x 8
20 x 8
Decline Crunches
12 - nope, struggled to get the abs to engage proper, too much hip flexor.
Lying Leg Raise
Had to do with a slight bend to the legs to get the hip flexors to quiet down.
12, 12