January 17, 2012 – ME LB

The day didn’t start out well or perhaps I should say the night before didn’t start out well. The bruise on my right thigh looks like an orangutan punched me and the bruise on my left looks like I was hit with Australia. Some family stuff on top of the stress from traveling and hard training could become something bad. Bad enough that I woke up in the middle of the night from vomiting in my mouth. Very unpleasant way to wake up haha. I felt sick the rest of day and had plans to switch to a deload week. However, the session at the chiro made me feel a ton better.

Dynamic Warm-ups

21” Rack Pulls
135x5
245x5
295x3
335x3
385x3
425x3
475x3
515x1
565x1
605x1
Added Straps
655x1
705x1
735x1
755x0

Safety Squat Bar Goodmornings
215x8
245x8
275x8
305x8
335x7

Seated Cable Rows (straps)
225x12
255x12
285x12
315x12 PR+5 reps

27 Minutes of Stretching

Comments: Despite feeling like crap, a good workout. I haven’t done rack pulls in a while as I like doing block pulls better but I figured it would be a good idea to do high rack pulls to get used to straining and a stiff bar. Happy to get 605lbs double overhand on the rack bar. Thought about doing the next set that way as well but my training partner reminded me that I was aiming for back work, not grip work so I strapped up. Goal was to beat my 18” pull and I did that. Tried 755lbs after 735lbs but it barely moved. I feel I can get it next time. My back was ready for gms this time. Hit my goal weight fairly easily so I tried 335lbs. Got seven but my form broke down going for an eighth rep so I called the set there. Good progress on them. Really surprised to not only feel okay on rows but to get all the reps. Usually after stones or tire flipping or h-stone, my arms cramp up like crazy on rows the next workout. I did all three and barely had any soreness. Didn’t do that much stretching since it was getting late and I needed sleep.