Now, what were those PRs again?

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Scott Birdby Scott Bird | July 26, 2006
Filed in workouts | 4 comments

Back to the rackAh, it’s great to have the rack set up again. Aside from a few celebratory chin-ups on completion of its assembly, tonight’s workout was a pretty simple one - just to get back into the swing of things.

First cab off the rank - rack pulls. These were done with a conventional stance and a double-overhand grip (I think I’ll keep using this grip until the weights get heavy enough to demand something else), and were from just below knee height. Enough to notice, not enough to be in pain for a week.

Tomorrow’s challenge will be to come up with a routine which blends the bodyweight, Total Gym, kettlebell and rack work; most likely based around a fairly standard Westside 4-day per week template.

Gorilla chin 10@bw
Rack pull (double overhand, below knee) 2×10@60/132, 2×8@80/176, 2×5@100/225
Shrug 2×10@100/225
Hanging knee raise 2×10@bw


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

Are you ready for Tacfit?




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Discussion

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Comments

1

So, is that Arnold I see pinned up as inspiration?

BTW, I have found soreness/recovery is helped with protein powder directly following the workout. Also, you’ve been off weights for a couple of months. You need to build back up.

Posted by: Bud Gibson | July 27, 2006 1:35 AM

2

Very cool to see the that the rack is back! Out of curiosity, how much did it cost you to have all the gym equipment shipped over? Also, in what facilities is the rack now located? I’d also recommend staying off the ME work for the next couple of weeks or so. Perhaps something like singles and doubles at 60-70% or so off your PRs in the main lifts and standard accessory work with a few reps left in the tank would work.

Posted by: Kris | July 27, 2006 10:25 AM

3

Must be nice to have it back, good luck with the willpower to stay away from the heavy stuff for a while ;).

Posted by: Stinn | July 27, 2006 1:15 PM

4

Thanks guys.

Bud : yep, that’s Arnold. Time to go shopping and grab some protein powder - my diet’s been slipping back towards ordinary over the past few months.

Kris : the short answer is that it costs far too much. It may be justifiable on paper, but I wouldn’t do it again.

The rack is currently in what seems to have become my dad’s home gym in recent years; until fairly recently there was an all-in-one machine setup there. Plenty of room for the rack, unfortunately the bench doesn’t quite fit (so it’s plenty of floor pressing and stability ball work).

Kris/Stinn : I’ll be restricting the ME sessions to a 5RM or 3RM (for a few weeks at least), and limiting the use of bands for the big 3.

Besides, after a couple of months almost everything seems heavy :)

Posted by: Scott | July 28, 2006 12:54 PM

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