Bench and Rack Pulls

Well, it is always humbling to come back to the gym after a deload and some time off....I feel like I got hit by a truck.  Ugly dead lifts mean a goddamn sore back, which means lots of foam rolling this morning and a chiro visit!

30 mins on tread & dynamic warm up

5/3/1 Bench                 s.s           Face Pulls 60lbs x 20 x 4 sets
125 x 8
145 x5
165 x5
185 x6

Bench felt not too bad, was hoping for 8, but couldn't quite lock out 7.  Right arm failed.  Booo.


Rack Pulls (Conventional stance)                 s.s                 Dips
225 x 5                                                                            x15
275 x 5                                                                             x15
315 x 5                                                                             x12
365 x 3 (belt on)
365 x 3  (belt on)

Yeah, so the mid back that got mangled from Tues wasn't much help today!  Round back Ronnie Rack Pulls big time.

Chins                               s.s.                    Side Bends
x5                                                            60lbs x 10/side
x5                                                            65lbs x 10/side
x5                                                            65lbs x 10/side
x5

Was hoping to get more sets of chins in, but had to get to the chiro office.  Also, did some chins yesterday for a news crew...cold no warm up.  No big deal....

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