HIGH VOLUME Back & Biceps (17 June 2015)

Posted on 17 Jun 2015 19:10

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HIGH VOLUME Back & Biceps

I took a day off after the graduated deadlift struggle sets workout and today I did some high volume back work. The reps are really through the roof and I kept the pace up because I took really minimalist rest periods. Good stuff!

High to Low Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 25
Volume = 115

Low to High Rows:
#2 x 20
#2 x 20
#3 x 15
Dropset
#3 x 15
#2 x 20
#1 x 25
Volume = 115

Upright Rows:
#1 x 20
#2 x 15
#1 + #1 x 13
Dropset
#1 + #1 x 15
#2 x 15
#1 x 20
Volume = 98

Shrugs:
#2 x 20
#3 x 15
#2 + #1 x 15
Dropset
#2 + #1 x 13
#3 x 13
#2 x 19
#1 x 25
Volume = 120

Deadlifts:
75 kgs 164 lbs x 12
immediately with no rest except to load the barbell..
125 kgs 275 lbs x 8
Volume = 20
I wasn't supposed to do these today but I know how nice it feels to do some light weight high (not that 12 + 8 = 20 reps is "high" by any means) volume type deadlift work after back stuff.

RP is Rest Paused

Hammer Curls:
10 kgs 22 lbs x 15 RP
10 kgs 22 lbs x 15 RP
12.5 kgs 27 lbs x 11 RP
12.5 kgs 27 lbs x 11 RP
15 kgs 33 lbs x 7 RP
Volume = 59

Preacher Curls:
5 kgs 11 lbs x 20 RP
5 kgs 11 lbs x 20 RP
7.5 kgs 16 lbs x 11 RP
7.5 kgs 16 lbs x 10 RP
10 kgs 22 lbs x 5 RP
Volume = 66

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