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Old 03-05-2013, 10:14 PM   #661
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Originally Posted by Squatter View Post
Excellent work Rich! As usual, once you get it off the floor it it going up! Did you make an audible to stop at 3 singles?

Glad you find rack pulls easy - I find them next to impossible. Looks like we are opposite's when it comes to pulling prowess - I am better off the floor while you are stronger once off the floor. Hopefully, my lower back rehab will rectify that for me. I am wondering if stronger quads would help you off the floor.
Thanks Jimbro Yeah the 5 singles is the goal, but anything over 1 makes me happy. The third rep was tough, so didn't want to press my luck!

I certainly think that stronger quads would help with breaking off the floor. I have been thinking I need to add some extra quad work on top of the squats for a little while now.

Can't wait to see the results from your back rehab
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Old 03-05-2013, 10:18 PM   #662
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Bitchin work Rich!
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Old 03-06-2013, 10:38 AM   #663
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Bitchin work Rich!
Thanks Ben!

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3/2/1 Cycle 10 Week 3 Day 2
50 minutes

Deadlift Day
all lifts raw double over unless noted

Training Max - 440

Warmup
135 x 5
175 (40%) x 5
225 (50%) x 5
265 (60%) x 3

Weight (Goal) Actual

330 (5) 5
375 (3) 3 VG's
420 (1x5) 1, 1, 1 VG's
First two had pretty good speed. Third one was a bit of a grind till I hit my knees.

Rack pulls, mid knee
405 x 5
445 x 5 x 2
These were relatively easy.

Power shrugs
365 x 10 x 3 +40lbs

Kneeling cable crunch
200 x 15, 15, 15 +3reps

Cardio
20 minutes LISS elliptical
bump
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Old 03-06-2013, 10:41 AM   #664
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Big pull session is big. Very Strong work.
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Old 03-08-2013, 09:31 AM   #665
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Big pull session is big. Very Strong work.
Thanks Josh!!

3/2/1 Cycle 10 Week 3 Day 3
65 minutes

Bench Press Day

Training Max - 305

Warmup
45 x 10
125 (40%) x 5
155 (50%) x 5
185 (60%) x 3

Weight (Goal) Actual

230 (5) 5
260 (3) 3
290 (1x5) 1, at this point I changed it up a bit
295 x 1 <---was a grinder so went for a couple of back off sets
275 x 2
255 x 3


AMAP BB Incline Press ~20 degrees
185 x 8, 8, 8 +5lbs

Pendlay row
205 x 8 x 3 +3 reps

DB pullovers
50 x 10
75 x 10 x 3

RipSkulls
107.5 x 5 x 3
Lost a few reps here. Pullovers took a little out I think


Cardio
20 minutes LISS elliptical

Once again the gym was packed with newbies Most are walking around aimlessly, waiting on the zumba instructor to show up I guess
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Old 03-08-2013, 10:59 AM   #666
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As usual, pretty strong Rich!!

Gotta love the newbies, of course 90% will be gone in 3 weeks!!
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Old 03-08-2013, 11:49 AM   #667
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I'm jelly you have a Zumba dude How come we never did that when I was there? haha

You progressed so well done! The last exercise of the session is always a crap shoot so no worries on the skulls.

Fine benching and good call - you got stronger because of it. Misses suck. 3PPS will fall soon enough.
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Old 03-08-2013, 12:39 PM   #668
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Good day in the office Rich,

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Old 03-08-2013, 01:25 PM   #669
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getting done as usual rich.
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Old 03-08-2013, 03:46 PM   #670
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Nice benching!

Newbies in March? What, are they calendar challenged too?
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