13 November 2014
Light night
Light night was a day late tonight due to work commitments. I thought about skipping all together but I need the work. I had to wait on the squat rack for some 3/4 squatting butthead to get finished pretending to squat 1/2 his body weight. I decided to just reorder and do some back extensions, benching and drop OHP for the day.


Back Extensions - I thought these were a good place to start the night off. Still doing these holding a 20kg plate using the preacher curl bench. The back felt good after getting warmed up.

Bench Press - Since I was still waiting on the rack I decided to work in with another guy on the bench. I wasn't looking for a lot of volume so I ran up into a heavy single. The work felt nice and not hugely heavy. Even the 130kgs went up easy. I am going to be ready to hit some heavies on intensity day.

Front squats - Finally I got into the rack and hit my sets. 3x5 hit nicely and was easy enough to lift but just heavy enough to need some work to push back up. I am going to look at moving these to get more volume at some point to change up how the legs get worked.

Rack Pulls - these are new for me but I am looking to get more help on my deadlifts. I pulled from about 6 inches below my knees and from 160kgs on I used wrist straps to get the work done. These felt surprisingly good and when I started I thought about doing just a few reps but they went so well I kept going with 5 reps. My best deadlift has been 185kgs so when I pulled 180 x5 I thought what the heel and went for 190kgs. I pulled 5 reps at 190 without too much trouble. While its not a deadlift it did boost my confidence for deadlifts going forward. I guess you could say this is a kind of PR for me on rack pulls