Gym pigeon, no more. I quit curling in the squat rack

[BendtheBar]

Originally Posted by HRhoden

Tomorrow is the big day.
Leg and back day.
I probably have enough volume already, but my legs feel it a lot more than my back.
So I am think of adding rack pulls to hit the back a lil more.
What would be a good weight to start with?
Starting light is what I am thinking. Like 250 or so and adding like 20 lbs every week.
I usually only add 10 lbs a week to squat and deadlift.
Does this sound reasonable?
any thoughts?

For some folks rack pulls can feel heavier than deadlifts. I would start with a 50% deadlift warmup up set, and jump up 10% each set after to feel it out.

Then you could add whatever seems reasonable.

[HRhoden]

Sundays Log.
Squat and Deadlift day!!

I was looking forward to going for a 360 double on the deadlift. But, I was feeling a lil feverish before lifting. I was going to give it my all anyway.

First session:
Squat
175 x 20
It was easy enough. I got a lil winded.

Standing calf raise
210 x 10 x 2 sets

Deadlift
210 x 20
Felt really winded afterward. Felt sick, I thought I was going to puke.

I waited 3 hours for recovery. The 20 reps always take a lot out of me. But, I never have felt sick. I was still feeling a lil sick when I started session 2.

Session 2:
Squat
185 x 3
215 x 6 x 2 sets
225 x 6
These were easy enough.

Standing calf raises
230 x 10 x 2 sets

Deadlifts.
230 x 3
320 x 3
I wasnt feeling it today. This felt really heavy, even more than the 350 last week.
I dont know if I overdid it last week, or if I just have adjust to the changes that I had made to the workout. I decided to call it quits on the deadlifts.

Rack pulls
235 x 5 x 2 sets

Here I called it a day. I wanted more but didn't want to chance over doing it. Going backwards on the deads worried me a lil.

[big_swede]

Good training man. Stay healthy!

[BendtheBar]

175 x 20
It was easy enough. I got a lil winded.

Glad it wasn't "a lot" winded

That's a great sign.

[HRhoden]

Another day another workout.
Nothing special, biceps and trap day

chins
3

wide grip pulldowns
120 x 10 x 2 sets

trap bar shrugs
240 x 10 x 3 sets

chins
3

underhand pulldowns
100 x 10 x 2

preacher curl
50 x 25

trap bar shrugs
150 x 50

[BendtheBar]

Trap day is special

Traps are the new abs. Build them big.

[HRhoden]

Been sick. Some kind of sinus infection or something. Took the week off to recover. I will count it as a deload i guess. Been taking cold medicine along with some nsaids and mega c hopefully be back to normal soon. I hope to get back to my regular workout tuesday. I will see how I feel.

[BendtheBar]

Get well.

[KD5NFW]

Get well soon HR!

[HRhoden]

Thanks guys.
I am feeling better, Nowhere near 100% but a lot better.
I figured I better get some lifting done after a week off.

shoulder press
85 x 6 x 3 sets

Bench
135 x 7
125 x 4 x 2 sets

lateral flies
25 x 6 x 2 sets each side

incline press
105 x 6 x 2 sets

seated triceps press
45 x 8
45 x 5

I figured i would call it quits there, no need overdoing it and slowing my recovery form this sinus infection.