Name: Playbook - The Agoge - Day 34 - Back
Uploaded: 2022-10-07T20:04:22.999Z
Duration: 45 min
Description: Day 34 - Back

Mike Shipley

Vince

John

1. Deadlift 

2a. BB Row 
2b. Pull-Ups 

3a. Seated Cable Row 
3b. Banded Face Pulls

- Approach the bar so that it is centered over your feet
- Take a big breath and then lower your hips and flex the knees until your shins contact the bar
- Look forward with your head
- Keep your chest up, begin driving through the heels to move the weight upward
- After the bar passes the knees aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar
- Lower the bar by bending at the hips and guiding it to the floor
- The bar path should be straight up and down in the pull and as you lower the bar

BB Deadlift @75% of 5RM

- Assume a standing position while holding the bar using a double overhand grip
- Hinge forward until your torso is roughly parallel with the floor (or slightly above) and then begin the movement by driving the elbows behind the body while retracting the shoulder blades
- Pull the bar towards your belly button until it touches your body and then slowly lower the bar back to the starting position under control

BB Bent Over Row

- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions

Pull-ups

Superset I

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated Cable Row

- Attach the band high on the rack
- Grasp the band with both hands forward off the shoulders (Proud chest, don’t round the shoulders)
- Pull the band back toward your face, elbows going wide
- Release back to starting position with control

Banded Face Pulls

Superset II

Day 34 - Back

Mark

Trent A Knight

Jaxon

Day 1 - Chest

First time I’ve done biceps alone in years. Excellent workout, good pump.

Matt

Day 2 - Biceps

Jarett Storle

James

Day 3 - Legs

Brutal after leg day. But felt good. My running will forever suck.

Day 4 - Steady State Cardio

Daniel

Day 5 - Triceps

I definitely underestimated this workout. Felt great, good programming!

Day 6 - Back

Day 7 - Shoulders

Day 8 - Chest

Day 9 - Biceps

Won’t be able to walk in the morning. Great feeling!

Day 34 - Back

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