#rack pull

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

#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

#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

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

#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

#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 

#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