#rack pull

[mak-bee-happy]

major legzer

17 September 2015 BW: 155.0 lb Got done with lesson plan before the gym today, so I took the liberty of spending uh..four and a half hours at the gym today HA! Went a lil cray..

Squat 75x1x5 105x1x5 125x2x3 145x1x2 (B) 150x3x6 (made 155 rep PR on Monday)

Pause squat —I hate these, but I know they're good for me, especially because I struggle most with the lower part of the lift 110x3x8 (NB)

OHP 45x1x5 65x3x5

DB side lateral raise 12x3x10

DB front raise 15x3x8

Deficit pull 135x4x8

Rack pull 225x3x5

Cardio Treadmill, 60 minutes, 8.0 incline, 4.0 mph

[stronksauce-blog]

Before I forget, I forgot to log Friday's deadlifts. Basically, I pulled five doubles at 495 and three sets of five at 405. Nothing noteworthy, really. Just getting some work in. Today, I decided to do some high volume overload work and it went pretty well. I've always been terrible at rack and box pulls, but I made it work for at least a few sets, then switched over to box squats. I also did some other stuff between sets that I meant to do other days this week and missed. Rack Pulls: 225x5, 315x5, 405x5, 495x5, 545x3, 595x3, 3, 3, 3, 3 DB Shoulder Press: 50x20, 20, 20, 20, 20 High Box Squats: 225x5, 315x5, 405x5, 455x5. 495x5, 545x5, 5, 5, 5, 5, 405x20, 20 One Arm Cable Row: 85x20, 20, 20 (per arm)

[bross84]

5-14-14 // Squats - DE

#Speed Box Squat 60 x 5 110 x 5 190 x 2 x 12 all sets against blue bands

#Rack Pull below knee 275 x 10 x 3

#Sprints 90ft x 1 x 4

[bross84]

3-1-14 // Deadlifts - Rep Day

#Paused Sumo Deadlift 135 x 5 225 x 5 270 x 5 315 x 5 360 x 5

#Rack Pull below knee 355 x 3 385 x 3 395 x 3

#Cable Pull Through 85 x 15 87 x 15 95 x 20

#Pullups BW+15 x 14 BW+25 x 10 BW+40 x 6

#Ball Slams 25 x 20 x 3

[bross84]

2-21-14 // Deadlifts - DE

Body Weight @ 181

#Speed Sumo Deadlift 135 x 5 230 x 3 x 8

#Rack Pull below knee 335 x 3 375 x 3 390 x 3

#Cable Pull Through 60 x 15 80 x 15 90 x 15

#Pullups BW x 16 BW+20 x 10 BW+30 x 8

#Ball Slams 40 x 15 x 3

[bross84]

02-15-14 // Deadlift - ME

#Sumo Deadlift

135 x 10 

225 x 5 

315 x 2 

405 x 1

415 x 1

430 x 0 

380 x 2 

All lifts raw up to 415. have noticed training earlier in the day on the weekends never works out quite as well as training in the evenings after work.

#Rack Pull below knee

315 x 3 

365 x 3 

385 x 3

#Cable Pull Through

70 x 15

70 x 15

70 x 15

#Pullups

BW x 15 

BW x 10 

BW x 10

#Ball Slams

25 x 15

25 x 15

25 x 15

[bross84]

2-7-14 - Deadlift - Rep Day

#Paused Sumo Deadlift

135 x 10 

225 x 5 

275 x 5 

305 x 5 

350 x 5

#Rack Pull above the knee

against mini bands

445 x 5 

445 x 5 

445 x 5 

#Hip Thrusts

185 x 15 

185 x 15 

185 x 15

#Meadows Row

65 x 15 

65 x 15 

65 x 15

#Green Band Crunch

70 x 30 

70 x 30 

70 x 30

[bross84]

1-31-14 // Deadlift -DE

#Blue Band Sumo Deadlift

135 x 10 - no band

215 x 3 

220 x 3 x 7 sets

#Rack Pull above the knee

405 x 5 

475 x 5 

505 x 5

#Hip Thrusts

185 x 12 

205 x 12 

225 x 12

#Decline Situps

BW x 15 

BW x 12 

BW x 9

#OHP

145 x 8 

125 x 6 

105 x 4 

85 x 4 

65 x 5