06-24-2021, 01:46 AM
Upper back is primary goal, trap thickness/ rhomboids, I feel like that is extremely shallow.
When I rack pull heavier I tend to feel pulling in the chest for some odd reason too.
Deads I don't do much but 405x10-12( continous reps not bouncing but not resetting each rep)
Rack pulls from knee 550x6 with a slow eccentric/ no bounce)
Block pulls (2-3 inches below knee 495x4)
Height 5'3 weight while doing these movements 170-175
Am I just too weak for what I'm thinking I should have size carryover wise?
I don't have any go to for upper back thickness, I figured it would go hand in hand with rowing movements and for past 2 years it helps lats but nothing else imo.
Movements I've used primarily.
-Prime row machine
-Chest support t bar
-1 arm Cable row
-Dy low row
Pullup assist with elbows in
Shoulder width Mag cable row (last 3 months)
Last 3 weeks I started fortitude and been using
1 arm db row, deadlifts, block pulls (loading)
Dual bent over db row, chest support t bar, Prime row machine (Mr and clusters)
I was thinking of doing some pre exhaustion prior to deadlifts for traps and rhomboids then going into loading sets for deads. And seeing if that helps me activate, based off of a podcast you did woth Scott McNally.
Maybe with use of bands?
When I rack pull heavier I tend to feel pulling in the chest for some odd reason too.
Deads I don't do much but 405x10-12( continous reps not bouncing but not resetting each rep)
Rack pulls from knee 550x6 with a slow eccentric/ no bounce)
Block pulls (2-3 inches below knee 495x4)
Height 5'3 weight while doing these movements 170-175
Am I just too weak for what I'm thinking I should have size carryover wise?
I don't have any go to for upper back thickness, I figured it would go hand in hand with rowing movements and for past 2 years it helps lats but nothing else imo.
Movements I've used primarily.
-Prime row machine
-Chest support t bar
-1 arm Cable row
-Dy low row
Pullup assist with elbows in
Shoulder width Mag cable row (last 3 months)
Last 3 weeks I started fortitude and been using
1 arm db row, deadlifts, block pulls (loading)
Dual bent over db row, chest support t bar, Prime row machine (Mr and clusters)
I was thinking of doing some pre exhaustion prior to deadlifts for traps and rhomboids then going into loading sets for deads. And seeing if that helps me activate, based off of a podcast you did woth Scott McNally.
Maybe with use of bands?