I got in a killer back workout this morning. It was a combination of high volume and low volume (which I guess means it was medium volume) I used fst-7 on wide pull-ups then everything else was only 1 or 2 working sets. Here's what it looked like:
3 sets hyperextensions super set with rope crunches, knee-ups and crunches
wide-grip pull-up: 12, 12, 12, 10, 9, 7, 7 (30 seconds rest between sets)
seated row: wide grip- 150-10, 9 / close grip- 180-12
row: 95-8; 135-8; 185-8; 225-8 + 2
medium under hand grip pulldown: 210-10
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