Nath

Thought I'd try something new today, arrived at gym and warmed up. Did a couple of sets of 12 wide grip chins to make sure my back was alive and then did some lower back stretching.

Dead lift supersetted with wide grip chins sets of 8-10

52.5 kg - 20 reps
102.5 kg - 5 reps
112.5 kg - 5 reps
122.5 kg - 5 reps
132.5 kg - 5 reps
142.5 kg - 5 reps
152.5 kg - 3 reps
162.5 kg - 3 reps
172.5 kg - 1 rep (well not quite)
72.5 kg - 15 reps

Squats

52.5 kg - 20 reps
72.5 kg - 12 reps
102.5 kg - 7 reps
112.5 kg - 6 reps
122.5 kg - 4 reps
132.5 kg - 3 reps
52.5 kg - 20 reps

Lat pulldown
4 sets of 20 reps with about 50-60 kg

standing lat pulls - super slow back up

4 sets of 20 very light weight but it's a killer

Leg press

100kg - 15 reps
120 kg - 8 reps
130 kg - 6-8 reps x 3 sets

I was knackered by then but did a token few hamstring curls and came home.

I think I need some help on my back and leg days, anyone got any ideas how I can tweak my routine, I'm kinda makin it up as I go along at the moment.