Stupid guys using MY squat racks… It’s all about ME!!!
Back squats 1x10x45, 1x8x95, 1x6x115, 1x5x135, 1x5x155, 1x3x185, 1x5x135, 1x10x95
SLDL 1x10x45, 1x8x95, 2x8x115
I couldn’t use a regular squat rack so I had to use the old school squat rack w/ no kind of safety bars… it was ok… but they are still MY squat racks…
ya, I hate when people use my squat racks too 
The morning crowd is pretty good about using em for there intended purposes though.
I kept it pretty light today as I was trying to rehab my shoulder a bit… it hurts
Bench Press 1x10x45, 1x10x95, 1x8x115, 5x8x95
lat pull down 3x15x40
HS Iso Row 3x8x45
HS High Row 3x8x45
I was kind of bored…
Deadlift 1x10x135, 1x8x180, 1x5x205, 1x5x225, 1x1x245, 1x1x255PR*
Goblet Squat 3x8x60
That was about it for the night.
woohoo! for the PR Ronda. nice job!
Congrats!
255 is a nice one
Congrats on the PR, now go do 275.
[quote]JoeGood wrote:
Congrats on the PR, now go do 275.[/quote]
Thanks everyone.
I did try 265 but I failed, I forgot to post that one.
Back Squat 1x10x45, 1x8x95, 1x5x115, 1x5x135, 1x5x155, 1x3x185, 1x2x205, 1x5x135, 1x8x115, 1x10x45
BB Curls 1x8x50, 1x8x60
SLDL 1x10x45, 1x10x95, 2x10x115, 1x10x95
There was a guy next to me in a squat rack setting it up to Bench Press… just like the bench press area is already set up… I expressed my disapproval… he left…
[quote]rondastarr wrote:
Back Squat 1x10x45, 1x8x95, 1x5x115, 1x5x135, 1x5x155, 1x3x185, 1x2x205, 1x5x135, 1x8x115, 1x10x45
BB Curls 1x8x50, 1x8x60
SLDL 1x10x45, 1x10x95, 2x10x115, 1x10x95
There was a guy next to me in a squat rack setting it up to Bench Press… just like the bench press area is already set up… I expressed my disapproval… he left… :p[/quote]
uummmm maybe he wanted to use the rails as a safety stop and didn’t know anyone to ask for a spot? I do that in my power rack for just that reason but I train alone with no one around to ask for a spot…
[quote]soldog wrote:
[quote]rondastarr wrote:
Back Squat 1x10x45, 1x8x95, 1x5x115, 1x5x135, 1x5x155, 1x3x185, 1x2x205, 1x5x135, 1x8x115, 1x10x45
BB Curls 1x8x50, 1x8x60
SLDL 1x10x45, 1x10x95, 2x10x115, 1x10x95
There was a guy next to me in a squat rack setting it up to Bench Press… just like the bench press area is already set up… I expressed my disapproval… he left… :p[/quote]
uummmm maybe he wanted to use the rails as a safety stop and didn’t know anyone to ask for a spot? I do that in my power rack for just that reason but I train alone with no one around to ask for a spot…
[/quote]
No, he removed the safety rails and put them on the floor…
It was a busy time in the gym and the guy was lifting no more then 155. I understand that he may have had no idea what he was doing but they don’t call it a squat rack for nothing.
[quote]rondastarr wrote:
[quote]soldog wrote:
[quote]rondastarr wrote:
Back Squat 1x10x45, 1x8x95, 1x5x115, 1x5x135, 1x5x155, 1x3x185, 1x2x205, 1x5x135, 1x8x115, 1x10x45
BB Curls 1x8x50, 1x8x60
SLDL 1x10x45, 1x10x95, 2x10x115, 1x10x95
There was a guy next to me in a squat rack setting it up to Bench Press… just like the bench press area is already set up… I expressed my disapproval… he left… :p[/quote]
uummmm maybe he wanted to use the rails as a safety stop and didn’t know anyone to ask for a spot? I do that in my power rack for just that reason but I train alone with no one around to ask for a spot…
[/quote]
No, he removed the safety rails and put them on the floor…
It was a busy time in the gym and the guy was lifting no more then 155. I understand that he may have had no idea what he was doing but they don’t call it a squat rack for nothing.[/quote]
well then he deserved all he got!
Cardio-ed and some light bench press
1x10x45, 1x6x95, x1x5x115, 1x3x135, 1x8x115
Bench Press 1x10x45, 1x8x95, 1x5x115, 3x3x135, 1x2x145, 1x3x135, 2x5x115
T Bar Row 1x8x45, 2x8x70
HS Iso Row 1x10x45, 1x8x70, 1x8x80, 1x8x90
HS High Row 1x8x45, 1x8x70, 1x8x80
My glutes and hamstring and REALLY tight, I think alot of foam rolling is in my future 
I’m broken.
I have to go to FL on Saturday so I will bb the week after next.
My neck hurts, my shoulder is sore, and I think my siatic nerve on my right side is bothering me…
I’m broken, I need a refund on this model
Heh Ronda, I hear you. My right shoulder’s been a whiny bitch for the past 20 years and the left joins in every so often. And I have sciatica (on the left side, though). Getting old ain’t for pussies.
You said in your previous post that your glutes are tight - if you have piriformis syndrome then working on stretching and rolling the hip musculature will help somewhat. Sumo deadlifts are apparently not good for piriformis issues, either. I’d see a physio to assess what the problem is, since it could also be a low back issue since pain is often felt down the leg instead of at the source.
[quote]Cal Jones wrote:
Heh Ronda, I hear you. My right shoulder’s been a whiny bitch for the past 20 years and the left joins in every so often. And I have sciatica (on the left side, though). Getting old ain’t for pussies.
You said in your previous post that your glutes are tight - if you have piriformis syndrome then working on stretching and rolling the hip musculature will help somewhat. Sumo deadlifts are apparently not good for piriformis issues, either. I’d see a physio to assess what the problem is, since it could also be a low back issue since pain is often felt down the leg instead of at the source.
[/quote]
How does one foam roll their hips? I have tried it and that bitch HURTS! I feel like I am rolling the bones.
I have been streching my quads which does help with the hamstring tightness and then I have been foam rolling them. I am still feeling the pins and needles feeling down the back of my leg though.
I don’t think I am going to be DLing anymore, at least not for anything over 200lbs. I want a good strong back and posterior chain but what I am doing now is causing more harm then good. I need to figure something out when I get back from FL.
I use a tennis ball on the piriformis.
I’d agree with cutting back on deadlifting. Doing kettlebell swings will keep your posterior chain in good shape while you recover.
Would you do this stuff before or after training? I’m thinking after?