Today · live from IST · Tuesday, 8 Sept 2026 · 3:12 PM IST
Pull · hinge, back, biceps
Hinge first while you are fresh. Row second. Pump the back. Face pulls are not optional. Log the deadlift or the RDL — pick one main hinge and progress it.
How to handle weight
Deadlift: 3–5 reps, two in reserve, no bounced reps. Add 5 kg next week only if every lockout was tall and quiet. Rows: the torso angle does not rise as the set goes. Curls: if the hips help, the bar is too heavy.
Caution
Film the hinge from the side at least once. Lumbar round = set over, even if the bar is moving. Do not max. A belt is allowed after the pattern is clean, not as a costume.
If you are wrecked: Swap conventional deadlift for Romanian 3 × 8 at a conservative load. Keep the rows.
0/9 movements ticked this week
Prep
Groove the hinge and a light horizontal pull.
- Bird Dog
2 × 6 / side
Rest 0:20
LoadBodyweight, slow.
CautionSquare hips. This wakes the brace for the pull.
- Inverted Row
2 × 8
Rest 0:40
LoadBar at hip height. Body a plank.
CautionDo not lead with the chin. Raise the bar if 8 is ugly.
Main hinge + row
The heavy pair. Rest long enough to keep the back honest.
- Conventional Deadlift
3 × 3–5
Rest 3:00
LoadWork up in 20–30 kg jumps, then 3 counted sets. Never a missed rep.
CautionBar on the legs. Chest and hips rise together. No yank, no bounce.
If you already pulled heavy last week and the back is fried, RDL instead.
- Barbell Row
4 × 6–8
Rest 2:00
LoadHinge ~45°. Row to the hip-line. Pause a beat.
CautionTorso does not stand up as the weight climbs. That is a cheat.
Back pump + arms
Face pulls every Tuesday. No debate.
- Lat Pulldown
3 × 8–12
Rest 1:15
LoadBar to the collarbone, not behind the neck. Control the stack up.
CautionDo not lean 45° and swing. Elbows to the ribs.
If you can already do 5 clean pull-ups, do pull-ups instead.
- Face Pull
3 × 15–20
Rest 0:45
LoadLight. Rotate at the end.
CautionToo heavy and this becomes a row. Keep it a rear-delt drill.
- Hammer Curl
3 × 8–12
Rest 1:00
LoadThumbs up. No swing. Lower in 3 seconds.
CautionElbows stay. Wrist stays neutral.
- Farmer Carry
3 × 30 m
Rest 1:00
LoadHeavy enough that 30 m is honest, light enough to stay tall.
CautionPacked shoulders. Put the bells down with control on this floor.
If you cannot make the floor
Backpack RDL 4 × 8, table inverted rows 4 × 8, backpack rows 3 × 10/side, band face pulls 3 × 20, backpack farmer walk.
Tomorrow
Legs · squat, hinge, single-leg
Wednesday is legs. Get protein in. Do not ‘add a little more hinge’ tonight.
Preview Wednesday