The ADD's Log: Build Back Better

[The ADD]

Upper Body

• Dips 3x6xBW+26
• Incline DB 3x12x75
• Kneeling Hammer Strength Pulldowns 3x12x135

 

[The ADD]

Upper Body

• Dips 1x5xBW+35 and 2x4xBW+35
• Incline DB 2x5x90 and 1x4x90
• Kneeling Hammer Strength Pulldowns 3x10x140

 

[The ADD]

Lower Body

• Back Squats 3x8x285 and 1x8x295

 

[The ADD]

Upper Body

• Dips 3x5xBW+35
• Incline DB 3x10x80
• Assisted Medium Grip Pull-Ups 3x10x6 Setting
• Kneeling Hammer Strength Pulldowns 3x10x145

 

[The ADD]

Lower Body 2

• Back Squats 4x8x290
• Heel Elevated Goblet Squats 4x12x70

 

[The ADD]

Upper Body

• Pec Deck 3x12x175
• Assisted Medium Grip Pull-Ups 3x8x4 Setting
• Kneeling Hammer Strength Pulldowns 3x8x155
• Overhead Plate Raises 4x25x45

 

[The ADD]

Upper Body

• Incline DB 2x10x85 & 1x8x35
• Kneeling Hammer Strength Pulldowns 3x10x160

 

[The ADD]

Upper Body

• Snatch Grip High Pulls 3x5x185
• Incline DB 2x10x80 & 1x9x85
• Assisted Medium Grip Pull-Ups 2x10x4
• Assisted Neutral Grip Pull-Ups 2x10x4
• Kneeling Hammer Strength Pulldowns 2x10x160 & 1x9x165
• Pec Dec 2x10x190 & 1x9x190
• T-Bar Rows 3x10x135
• Overhead Plate Raises 3x3x30

 

[The ADD]

Lower Body 1

• Low Handle Trap Bar DL 3x5x385
• Heel Elevated Squats 3x10x235
• Leg Extensions 3x10x200

 

[The ADD]

Upper Body

• Snatch Grip High Pulls 3x10x160
• Assisted Neutral Grip Pull-Ups 3x10x4
• Kneeling Hammer Strength Pulldowns 2x9x170

 

[Starski]

Lower Body 1

• Low Handle Trap Bar DL 3x5x385
• Heel Elevated Squats 3x10x235
• Leg Extensions 3x10x200

What they like man? I saw someone do it on IG who is a “knee specialist” .

 

[The ADD]

What they like man? I saw someone do it on IG who is a “knee specialist” .

It was good. First time doing them so the weight was moderate. My normal squat stance is more posterior chain dominant so its good to feel this in the quads.

 

[The ADD]

Lower Body 2

• Back Squats 1x10x285, 1x8x300 & 1x6x315
• Trap Bar RDLs 3x10x255
• Single Leg Extensions 3x10x90

 

[The ADD]

Deadlift 1RM Training Session #1

• Conventional Deadlifts 5x5x390
• Snatch Grip High Pulls 3x3x205
• Trap Bar RDLS 3x10x260

 

[The ADD]

Upper Body

• Incline DB 1x10x85 & 2x6x90
• Pec Deck 3x8x190
• Kneeling Hammer Strength Pulldowns 2x8x170
• Rear Delt Machine 3x10x190