Wed, 14 Oct 15
I took my second phys exam this morning and now have a brief respite until my lifespan and embryology exam on Monday so training today was not rushed and much less stressful. I played around a little bit with my setup and found that for whatever reason, I need to setup closer to the bar than I used to in order to keep from shifting forward when I start the pull. It could also be that since I don't train rack pulls very often unless I have a partial deadlift in competition, that I have just been sodding it up lately on general principles. Either way, this was a pretty good training day for me.
Rack Pulls
10x45
10x135
5x245
5x335
3x445
1x535
1x585
4x4x625
Trap Bar Deadlift
10x140
3x250
3x340
3x390
10x435
Trap Bar Shrugs/Wtd Single Leg Calf Raise
15x300/20ea x 45
2x{15x320/20ea x 45} - The shrugs are easy for my traps, but my levator scapulae (usually on the left) is lagging in terms of strength so I'm still keeping the weights light for this, but gradually working back up to big boy poundages.
I'm planning on getting in a mid-afternoon snack club (i.e. recovery cardio and stretching) tomorrow after class because I suspect I did enough work today to induce a fair degree of DOMS in my erector spinae and transversospinalis muscle groups, plus the more I stretch, the better I move and feel. Shocking I know, since the internet says stretching is bad, mmmkay?