ODYSSEY HEALTH

PRECISION MEDICINE · LONGEVITY · PERFORMANCE

Heavy Back Specialisation — Session Log · OH-TP-BACK-001

Session date

Body weight (kg)

Gold rows = working sets (log to failure). White/grey rows = warm-up, ramp and feeder sets — log these too so ramp loads carry to next week. Rest 3 min on working sets; FST-7 rests 30–45 sec.

W · Warm-up 0:00–0:08

Set	Movement	Load (kg)	Reps / Time	Notes
W1	Dead hang
W2	Band pull-aparts
W3	Straight-arm pulldown (light)
W4	Straight-arm pulldown (light)

1 · Underhand-grip pulldown — lower lats 0:08–0:20

Set	Target	Load (kg)	Reps	Notes
R1	Ramp ~50% × 10
R2	Ramp ~65% × 6
R3	Ramp ~75% × 3
S1	75% · 8–10 to failure
S2	75% · 8–10 + forced reps

2 · Weighted pull-ups — width 0:20–0:31

Set	Target	Load (+kg)	Reps	Notes
W	Bodyweight feeler × 5
S1	6–8
S2	6–8
S3	6–8 to failure

3 · Single-arm cable row, elbow to hip — lower lats 0:31–0:40

Set	Target	Load (kg)	Reps	Notes
S1 L	8–10 · 1-sec squeeze
S1 R	8–10 · 1-sec squeeze
S2 L	8–10 to failure
S2 R	8–10 to failure

4 · Chest-supported / seal row — mid-back 0:40–0:49

Set	Target	Load (kg)	Reps	Notes
F	Feeder ~60% × 6
S1	8–10 · 2-sec pause
S2	8–10 rest-pause

5 · Loaded back extension — erectors 0:49–0:57

Set	Target	Load (kg)	Reps	Notes
S1	10–12
S2	10–12 to failure

6 · FST-7: straight-arm pulldown — finisher 0:57–1:10 · rest 30–45s

Set	Target	Load (kg)	Reps	Notes
S1	10–12 @ 50–55%
S2	10–12
S3	10–12
S4	10–12
S5	10–12
S6	10–12
S7	10–12 · deep stretch

Progression: hold each working load until 10 clean reps on all working sets, then add 2.5 kg. Saved sessions are stored on this device per date — change the date to start a fresh sheet or reload a past one.
Odyssey Health · www.odysseyhealthsa.com · Coach-directed protocol