Rack Pulls:
315 x 10, 405 x 5, 455 x 4, 505 x 3, 545 x 3, 585 x 2, 600 x 1, 405 x 10, 315 x 20
Zerchers:
225 x 5, 245 x 4, 275 x 2, 225 x 5
Leg Extensions:
4 sets x 20 reps x 190
True to my word I went later in the morning. We went to the early service at church, so I hit the gym at 1030. I really felt like I had more energy and was a bit stronger.
On the rack pulls, they were from the knees. I used a belt and wraps for everything over 500. 585 and 600 are the most I have ever attempted. I don’t figure PRs on assistance lifts, but it was still nice. If helps my head more than anything.
So there is this guy who used to workout when I was there at 5:00 AM. I have nicknamed him Roll Tide, because he has on Alabama gear everyday. Roll Tide and his buddy made it a habit of getting in the way of everyone. Well guess who just followed me to the afternoons…
All good tips. I don’t think Roll Tide takes little hints like these.
On a side note, our house was struck by lightning last night. I was sitting on the back porch watching the lightning show. I then heard a loud bang as it stuck the front porch. We called the fire department, but there was no fire in the house.
A bunch of our electrical outlets were taken out. Also taken out was any electronics not hooked up to a surge protector, and the control box for our irrigation system. I also have a hole and burn mark on the roof of the front porch.
Contractors were here today and got half of our electricity going and the WIFI. Thank God for insurance.
Yep, I was sitting on the porch, listing to gangster rap, and smoking a good cigar. Then the loudest explosion I have heard.
Hopefully today they can get everything working in the house. I’ll have to have someone come out and fix the burned hole under the roof of the front porch.
A neighbor in my brand new subdivision suffered incredible damage to his 8 month old house from a strike a few months ago. Replacing entire interior. His next door neighbor has a much higher roof line than his.
We got everything fixed, except for the hole on the front porch. The contractor was out and is getting an estimate for the insurance.
I told my kids I’ve lived through some crap in my life. My grandfather and I were stranded at a lake after Mt. St. Helens blew, I have been shot at three or four times (work), I was in a serious car accident and died (stopped breathing for seven minutes and went into a coma) and now struck by lightning.
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 285 x 1, 315 x 1, 365 x 1, 405 x 1
I’ve got two more bench workouts before the meet. I am going super light, as compared to the past. My training has been off, and this is my first 100% raw meet since college. I just want to go three for three on both lifts.
I’d say pick one and stay with it. That has been my biggest problem. I have gone back and forth a couple times, and I think it has really set me back. Do what feels most comfortable and say with it.
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 365 x 1, 405 x 1, 425 x 1, 455 x 1
Rack Pull:
405 x 5, 455 x 3, 505 x 2, 600 x 1
Treadmill:
10 minutes / 64 calories
I felt better today than I have for a while. This was my final heavy DL session. I was running out of gas when I got to 600 off the rack. I couldn’t stand all the way up with it.
BB Shrugs:
315 x 10, 405 x 10, 455 x 10, 505 x 6, 405 x 10, 315 x 10
Hammer Strength Seated Pull:
4 sets x 10 reps x 190
Face Pulls:
4 sets x 20 reps x 115
Treadmill:
10 minutes / 95 calories
Well Roll Tide and his buddy were there again. I’ve noticed Tide is the leader and the alfa. His buddy is the put the weights away guy, while Tide moves on to the next exercise.
