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Old 09-28-2012, 12:39 PM   #1397
big_swede
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Join Date: Apr 2010
Location: sweden
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28/9 - Rehab

Notes: Strain or something in the pelvis area, rack pulls were no go today so did some lat and rehab work. Chiro monday to get adjusted.

Low rack pulls
3x120kg
3x170kg
1x190kg
1x220kg
0,0x240kg - lower back started to round so called it a day.

Other
Pullups- 5x5 bw
Lat pulldowns- 7-9 sets of 10
Machine row - 3x10-15
All with a set of 10 on the curl machine inbetwen
Hamstring curl- 100 reps each leg
Leg extension - 100 reps each leg
Adductors- 100 reps
Abductors- 100 reps

Really need to take a few days off the heavy compounds to let the lower back recover. 14 days to competition and Im really ****ing jacked! Will do a mock-meet style of events tomorrow.
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