Man oh man, week 4 was tough. I think this was a very good volume for me to peak at. I doubt doing more than this would be beneficial. These were some grueling workouts. Tuesday's workout was the hardest both mentally and physicall. After my 3rd set of T-bar rows I when toast.
Going by the mirror, it looks like my back has responded very well to this style of training. I think dividing two workouts into rows and pulldowns is working well. I am going to try to take some pics tomorrow, but don't hold me to that
I beat my old PR on rack deadlifts this week. I was 500 X 2 and I got 500 X 3 this week
I also hit 75 X 3 on the weighted pull-ups. One of my goals for a while has been to hit 100 pounds on the weighted pull-ups. I think I shall accomplish this soon.
So now (for the next two weeks), I will focusing on the 2-3, and 4-6 rep ranges with the most focus on chest and back still.
Attached is last week's workout and updated measurements.