Tonights workout. PR!!

[gettinlarger]

5.14.03

Flat bench.
warmups: 135, 155, 185
working: 195 for 8, then 2

Lat raises.
warmups: 10s for 10
working: 15s for 9, then 3

Skullcrushers.
warmups: bar, 45, 75
working: 95 for 11, then 3

Rack deads:
warmups: 135, 225
working: 315 for 6, 405 for 4, 425 for 2. NEW PR!!

Cable rows:
warmups: 90, 140
working: 170 for 8
I was so tired from the deads. I didn't feel up to doing any 6 second negatives, so I just did a couple straight sets. Nothing too heavy either.

I like this program. My bench has gone up, as well as my skulls, this week.

 

[Zander1983]

Rack deads:
warmups: 135, 225
working: 315 for 6, 405 for 4, 425 for 2. NEW PR!!

Nice one bruva.

 

[gettinlarger]

Thanks homey.

 

[spatts]

*Golf clap*





...don't slow down on the PR's just because I can't give you karma again, yet! lol

 

[PolishHammer1977]

Nice job ace

 

[gmanlax7]

call me a fool but what are lat raises

 

[blinddeafmute]

g-man

Lat raises work the shoulders.

Dumbels to side in each hand. Swing arms out until arms ar parallel to the floor. Arms stay straight (just like you are standing in your avatar)

They can be done to the side, or to the front to work different parts of the delts.

 

[gmanlax7]

oh ok, so its for the delts
i thought it was some special lat thing i didn't know about

 

[gettinlarger]

Sorry homey. Lat was short for lateral.

 

[guldukat]

5.14.03

Flat bench.
warmups: 135, 155, 185
working: 195 for 8, then 2

Looks good. What kind of reppage are you doing on the warm-ups? If I was in your shoes, I'd probably do something like x6, 4, 2 respectively.

Lat raises.
warmups: 10s for 10
working: 15s for 9, then 3

IOW, STRICT. Nice. These are very, very hard to do without the "I'm going to take off!" 747 form. I wish I had a dollar for every guy I see doing those.

Skullcrushers.
warmups: bar, 45, 75
working: 95 for 11, then 3

Here's kind of a goofy question.

Are you *sure* it was 95?

I ask because for the longest time, I simply assumed an EZ bar weighed 15 lbs. I don't know why; I just got that idea in my head, and it stuck.

Imagine my surprise when I weighed the bar and it was 30. Whoops!

Rack deads:
warmups: 135, 225
working: 315 for 6, 405 for 4, 425 for 2. NEW PR!!

Brutality. Are these from knee-level?

Cable rows:
warmups: 90, 140
working: 170 for 8
I was so tired from the deads. I didn't feel up to doing any 6 second negatives, so I just did a couple straight sets. Nothing too heavy either.

I like this program. My bench has gone up, as well as my skulls, this week.

Good stuff. Are you doing the DC-style stretches?