Back day essentials

>>41781767

>not posting into the qtddtot

fucking newfags get off my board
REEEEEEEEEEEEEEEEEEEEEEEEEEEE

>>41781779

RRRREEEEEEEEEEEEEEEEEEEE

I'M JUST LOOKING FOR GOOD LIFTS GTFO BITCH

sots press works a shitload of muscles including back. give it a shot. pretty fun if you can manage to do it

>>41781767
PPLPPLx
>pull 1
Weighted chinups 5rm (treat them like a barbell lift)
Chest supported rows 3x5 @90% (chest supported because you want lower back to be fresh for tomorrow's deadlifts
T-bar rows low weight high reps, like 3xF
Curls

>>41781802
Forgot to add
>Pull 2
Alternate the first two lifts

>>41781767
Any and every row, speed deadlifts, Chinups/Pullups, one arm lat pulldown

>>41781793

Really weird looking. I'll give it shot at 135 and move up from there

File: 51d60b5d54d541826ba3c24b79736b5f.jpg (65KB, 615x820px) Image search: [Google]

65KB, 615x820px

>First Compound lift:
Weighted Pullups/Weighted Chinups 3x5
>Assistance lift:
Either Pullups/Chinups 3x10/F depending on what you did not choose as first compound
>Second Compound lift:
Heavy Rack Pulls/Barbell Rows/T-Bar Rows/Yates-Rows 3x5
>Second Assistance lift:
Cable Rows, Kroc Rows or Bent over 90° Rows 3x10

>Traps:
Heavy Shrugs, Neck Bridges or any Boxers Neck Exercise

>Biceps
3x12 DB curls
5x15 Hammercurls

>back day

>>41781767
I tried the PPLPPL shit for a while but I hated it but when I did i did:

Pull 1: BB Rows 5x5 Ramping Sets
Pullups 5xFailure (usually 8 to 10 reps @ 240lbs)
Facepulls super set with Close Grip Lat Pulldown 3x20
Curlz

The second pull day would be similar but instead of heavy Rows it was heavy Pullups and 4x12 on Rows.