Machine Rows are plate loaded, right?
No, this is a cable based model with stack of weights and pulleys.
other row variants are:
Will check out.
Why did you hit a PR in your first BV with Front Squats? You have read the SDT article, right? You wanted to do SDT, right? You should want to be able to run SDT for as long as you can before you need to go back to the Base Volume. That is why you always start conservatively and then you can add as much as you want over time. Now why would you go and set a PR at a BV right from Day 1? How far do you think you are from the ceiling of needing to go back to the BV now?
Now this is interesting…..hmm..well you can call them as my PR because I havent gone this heavy earlier as I used to do them after my Back squats (after a certain level of fatigue)…BUT..this doesnt mean this was my 3 RM..i could have repped out more with this weight…Hence I dunt think there is need for me to go to a low BV from here…SDT can be done from right here IMO….still if you feel i should lower the BV and SDT on it..please tell me..I still need to 'guesstimate' my 1 RM in front squats…
Facepulls: the goal as I laid out is to be able to hit 15-20 reps for 2-3 sets. You went and did 8 reps x 3 sets.
I missed out on this…i dont keep a chart in my pocket in gym..so mistook it for 8 reps..next week will rectify this.
OHP: You failed on the 3rd set. This is Week 1. Your new BV.
I am unable to get you in this? Do you mean I should lower the BV and start SDT lower value..?
Go read the Honeymoon Period article as well
Will do it.