RE: Kroc DB rows
Wendler put it best "pick a weight you can do for 1 rep then do it twenty times..." That is loosely paraphrased but it definitely put a different mentality in my mind for that exercise than I previously had. After reading that I went from doing working sets of 60-65 to 80-90#'s. Perhaps 2 sets, 1 WU set and then 1 working set, I still do WU set even though I do them later on in my workout.
1. No pullups/chinups or anything?
2. ABZ, no seriously.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."