you can also do that on cable rows....or bent over db rows. i did some today :) really straps the shoulders back where they should be.

I usually do that on the higher rep rowing. :) Those heavy low rep sets are tough enough lol

Phase 2
 

Monday January 5th

179lbs

Speed Deads @~60%
215x2
215x2
205x2
205x2
205x2
205x2

Wasn't happy with the speed I was generating at 215, so I dropped it down to 205.

Rack Deads
225x6x2

Took it easy on these to start. They were moderately tough, but not challenging.

Pistol Box Squats (Box at parallel)
BWx8x2

Pretty tough. Legs are like rubber right now lol.

Palloff
65x10x2

Surprisingly I didn't gain any weight over the holidays lol. I definitely ate my share of food, thats for sure. Great first workout.

Tuesday January 6th

180lbs

Unilateral DB Push Press
55x2
55x2
60x2
60x2
60x2
60x2

I don't have a set number of sets written down for this, I'm going to try and fly by the seat of my pants (so to speak) and play it by ear. I will of course be manipulating the intensity in a simialr fashion to the singles ie might do 4 sets next week, followed by 8 the next. You get the idea. I probably could have done an extra 2 sets today (at 60lbs) but I decided not to get crazy just yet and take the first week back (with a new template as well) a bit easy.

Pullups
+25x5,+25x5,+25x5,BWx8

9 months ago I could only do 4 sets of 5 with bodyweight. The big picture is looking pretty good to me.

Neutral Grip DB Press
60x10x3

First set was easy, third set was tough. I reset this lift a while ago when I made changes to my routine (70lbs->50-55lbs), shouldn't have a problem bringing this back up to 70lbs and beyond.

Zottman Curls (FTW!)
35x6x3

Really weird feeling on this. Nothing felt fatigued and there was no lactic acid burn, I was just done as soon as I hit six lol. I hit everything pretty hard so its understandable that I couldn't hit a PR on bicep curls :biglaugh:

Nice Pullups ! :D

I find the Zottmasn's different also. Feel it more in the wrists and forarms than the bicep.

Thanks TALO.

I don't have much experience with Zottmans, but theyre definitely a different animal.

Are zottmans the ones with the overhand grip?

IW

Regular curl on the concentric portion, reverse curl (overhand grip) on the eccentric.

Half curl, half rev curl. :D

zott's are fun. :) i'm gonna move up to a massive 15 pounds on them today :)

nice pullups man.

Ah yes, the old 50/50 curl.

Dub