20240321 Day 711 Part-3 - Post Conditioning Abs & Back

20240321 Day 711 Part-3
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Post Conditioning Abs & Back
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After loosening up a bit, I did my Toes to Bar, getting through the daily 10x10 in a hurry eager to finally get to the weeks pulling.
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For my first pull, I did the Hammer Strength ISO-Row. I reduced the volume since I’ve been a bit lighter and dryer this week. If I’m high 150s/71-ish Kilos, I’ll do sets in the 7-10 range, at under 70Kg, I keep it at sets of 5-7 but at the same weight.
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Next, for a vertical pull I did wide-grip lat pulldowns with the cambered bar. I like the camber because it naturally directs me to pull through the pinkie, down and in through the elbow so my lat gets fully engaged in something like a quarter circle movement pattern. Your arms may pull mostly downward but the muscle in the back should be pulling from more of an oblique angle.
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Last, in support of my pressing efforts I did some direct rear delt work with the Pec-Deck. Reverse Flyes are a great way to isolate the posterior delts, the strength and resilience of which play a large part in shoulder stability when pressing. I’ve generally had pretty balanced shoulders over the years from lots of handstands and calisthenic work but I’ve gotten away from doing that on a daily basis. In order to keep my shoulders healthy, I’m going to have to start cycling in some rear delt and trap working forwards.
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