So, today decided to do supinated grip bent over rows, not sure when the last time I did them, but I've been enjoying how much back strength and development I've been getting. In general I don't like anything that's not press related with a pronated grip. Hit a PR on those bent over rows, which was awesome thanks to some encouragement from my partner(I'd say you got a 50/50 chance). I know, so encouraging. Because of a pull in his lat we cut some back stuff out and went to just do our grip work. So anyway, numbers now....
Supinated bent over rows 95x10, 135x8, 185x8, 225x8, 315x4, 365x1
Straight arm pulldowns 47.5x10
Stopped and switched to grip work here since my partner's lat was bothering him.
Hand grip hold 200 pound grippers, 10 seconds each hand.
Then did our little gauntlet of grippers/hex dumbbell hold.
Gripper Gauntlet, 200 pound grippers/25lb dumbbells 3 sets of about 10-15 seconds each.
Then just hung from the chinup bar for 3 sets of about 20 seconds each. Had a nice forearm pump afterwards.
Damn good day, bench on Sunday.
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