BACK
3x Pendlay rows – 990-degree
bend in the hips, the bar should be
hitting just below the pec-line at the
top. Use 10kg plates to lengthen the
range of motion if you’re shorter.
Make sure you squeeze at the top
and control the negative.
3x lat pulldown (or similar machine
pull down… there’s many sorts to
choose from in most gyms) – Don’t
be afraid to use your hips on the last
few reps to get the weight down.
This isn’t “cheating”, it’s “controlled
momentum”.
3x Rack pulls or one arm
dumbbell rows or deadlifts.
Hudson only this year started doing
deadlifts, previous to this he hasn’t
done them for over 6-7 years, He’s
never been a massive fan of them,
but has starting to like them now. He
doesn’t do them every session, but
once in while they’re a nice change
for the routine.
FEBRUARY 2018 | FLEX
107