Had to start my week a couple days early due to upcoming scheduling issues, so my back routine was done 5 days after the prior one. Now that I'm rotating rows-for-strength out from being my main focus, I am switching to a routine more focusing on lat width. Topping all of that off will be rows for higher reps.
Tendonitis and random elbow issues have kept me from doing pullups, so I'm incredibly lacking compared to where I used to be. Back in the day, I'd put 100lbs. on a weight belt and do wide grip pullups with a pause at the top. I could do a bunch of one-arm pullups, side to sides, you name it. A few years ago at my worst, I couldn't do 3 without a sharp pain and inability to keep gripping the bar. Over time I've gotten better, but my pullup strength sucks. Since I could get away with doing Hammer Strength pullovers, pulldowns, and minimal pullups, I stuck w/that. But crazy power on those machines doesn't translate to real pullups (major lesson there for you some of you that might not understand that!!!), so here I am trying to become a beast there again too.
So! My "welcome back" lat width workout was the following. I'm smoked today. We'll see how that feels the next 1-2 workouts and I'll add accordingly:
Flat DB pullovers SS w/Wide Pullups: 60x12 / 5 - 3 sets of the same
Nothing gets your lats & pullup strength going like going bananas, so here we go:
Weighted Chins / BW chins / Rest Pause set (rest for 15 breaths) / forced negatives (jump up on the bar and fight the negative)
+25x6 / drop BW x6 / RP 3 / neg x3 - 2 sets of the same
BB Rows: 225x10,4,6 RP set