Thanks Coke!! Great crew for sure, your efforts with supporting people are second to none.
Assistance day.............meduim volume.
Single arm cable row (left only)-
70 x 10
90 x 10
100 x 10
110 x 8
120 x 8
130 x 8
2 sets of 15
25 each hand x 101
Straight arm pulldowns-
5 sets up to a PR set of 8
3PPS x 30
3PPS x 40
50 x 300 thought that may help the forearm
Feeling good now, I changed this day to suit as I was feeling pretty beat up from yesterday.
"Tip of the day"- To get a good carryover from block pulls make sure you dont squat the weight with a semi straight back (like a partial leg press) as this is not pulling.