Pull rotation feedback

HypertrophyCoach Joe Bennett Forums Training Pull rotation feedback

Viewing 5 posts - 1 through 5 (of 5 total)
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  • #22542
    Mike Cruz
    Participant

    hi Joe..was wondering if you could give some feedback on a pull rotation that I put together based on reviewing previous content from you…each movement would be two working sets 5-8..8-12+ with the goal of logging the movements for progressive overload except in rotation 2 that has a superset… any feedback would be great. thank you again for all your help.

    rotation 1
    A1-single arm pulldowns
    B1-chest supported t-bar lat row
    C1-seated cable row variation
    D1-one arm barbell row
    E1-rack pull
    F1-reverse pec Dec
    G-bicep pump work

    rotation 2

    A1-hammer grip pulldown
    B1-chest supported t-bar two upper back handle
    C1-seated single arm cable row
    D1-hammer strength single arm underhand row (not logging..rep 8-15ish)
    D2-pullover (not logging 10-15..ISH)
    E1-rear delt movement
    F-pump work

    #22588
    Joe
    Keymaster

    hi Joe..was wondering if you could give some feedback on a pull rotation that I put together based on reviewing previous content from you…each movement would be two working sets 5-8..8-12+ with the goal of logging the movements for progressive overload except in rotation 2 that has a superset… any feedback would be great. thank you again for all your help.

    rotation 1
    A1-single arm pulldowns
    B1-chest supported t-bar lat row
    C1-seated cable row variation
    D1-one arm barbell row
    E1-rack pull
    F1-reverse pec Dec
    G-bicep pump work

    rotation 2

    A1-hammer grip pulldown
    B1-chest supported t-bar two upper back handle
    C1-seated single arm cable row
    D1-hammer strength single arm underhand row (not logging..rep 8-15ish)
    D2-pullover (not logging 10-15..ISH)
    E1-rear delt movement
    F-pump work

    #22610
    Mike Cruz
    Participant

    Thanks for the feedback Joe…

    I was looking at my chest supported t-bar row and its a little different then the one you guys use.  It is the Precor Icarian T-bar row but the “lat handle” is more at an angle and biases the upper back and lat with the arm path that it causes…so more 50/50 lat upper back focus…

    But taking what you said, would you say a more complete rotation with rep ranges that would cause good growth?

    Rotation 1

    A1-Single arm pulldown 5-8, 8-12

    B1-Chest support t-bar row with biases more upper back and lat due to arm /hand path and position 5-8, 8-12 plus drop optional intensity technique

    C1-Single arm cable row lat focus 5-8, 8-12

    D1-Rack pull 5-8. 8-12

    E1-Reverse Pec-Dec 5-8, 8-12 plus drop set for more volume

    F-Triceps compound 5-8, 8-12 (id do a bicep focused movement on push day because don’t want fatigue limiting progress on those meat and potato movements)

    G-Pump work for biceps

    Rotation 2-

    A1-Single arm pulldown 5-8, 8-12

    B1-Chest support t-bar row Upper back focus 5-8, 8-12 with optional intensity technique

    C1-One-arm barbell row 5-8, 8-12**

    **C2-Pullover movement for pump work 10-15 after two working logged sets of C1

    D1-Reverse pec-dec or other rear delt movement 5-8, 8-12 plus drop set option

    E1-Triceps compound 5-8, 8-12

    G1-Pump work for biceps

    I appreciate the feedback man

    Thank you!

    #22627
    Joe
    Keymaster

    Thanks for the feedback Joe…

    I was looking at my chest supported t-bar row and its a little different then the one you guys use.  It is the Precor Icarian T-bar row but the “lat handle” is more at an angle and biases the upper back and lat with the arm that it causes…so more 50/50 lat upper back focus…

    But taking what you said, would you say a more complete rotation with rep ranges that would cause good growth?

    Rotation 1

    A1-Single arm pulldown 5-8, 8-12

    B1-Chest support t-bar row with biases more upper back and lat due to arm /hand and position 5-8, 8-12 plus drop optional intensity technique

    C1-Single arm cable row lat focus 5-8, 8-12

    D1-Rack pull 5-8. 8-12

    E1-Reverse Pec-Dec 5-8, 8-12 plus drop set for more volume

    F-Triceps compound 5-8, 8-12 (id do a bicep focused movement on push day because don’t want fatigue limiting progress on those meat and potato movements)

    G-Pump work for biceps

    Rotation 2-

    A1-Single arm pulldown 5-8, 8-12

    B1-Chest support t-bar row Upper back focus 5-8, 8-12 with optional intensity technique

    C1-One-arm barbell row 5-8, 8-12**

    **C2-Pullover movement for pump work 10-15 after two working logged sets of C1

    D1-Reverse pec-dec or other rear delt movement 5-8, 8-12 plus drop set option

    E1-Triceps compound 5-8, 8-12

    G1-Pump work for biceps

    I appreciate the feedback man

    Thank you!

    #22637
    Mike Cruz
    Participant

    Efficiency is key so I totally get that aspect thank you for the response…Are the rep ranges ideal for growth? Is there a significant difference whether it’s 5-8..or 6-8 as a heavier set or is that also really splitting hairs? I just ask because I see you use both throughout all the previous workouts and just want to make sure I’m consistent instead of getting in my head about ranges

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