A Top 40 Weightlifting Blog

Thursday, March 22, 2012


Last night I set up the rack to do some rack pulls.

Above Knee Rack Pull -  315lbs/6 reps, 405lbs/6 reps, 405lbs/6 reps, 495lbs/3 reps, 495lbs/1 rep, 565lbs/1 rep.

A bit silly I must admit considering I did deadlifts today. My hands took the worst of it.

Warm Up
Paused Squats - 2 sets/6 reps/135lbs.
Deadlifts - 315lbs/6 reps.

Power Phase
Deadlifts - 455lbs/1 rep, 6 sets/1 rep/475lbs.
*3 minutes rest after each set*

Pump Phase
Good Mornings - 6 sets/6 reps/225lbs.
*3 minutes rest after each set*

Walk around neighbourhood.

Eventhough I did rack pulls last night it didn't effect deadlifts today. I was supposed to do 7 sets of 475lbs but miss loaded for the first set. Next week I'll hit 8 sets. I like the walk around the neighbourhood. It really flushes out my legs and lower back. Now I'm enjoying a leg pump.


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