Walked for 30 minutes at lunchtime.
Got my new Back Raise Harness from Dr. Squat. Wrapped it around a 70 lbs barbell and did 2 sets of 4 (all I could do) on the back extension, and 2 sets of 4 on the 45 degree back extension machine. I'm thinking of using this for an ME movement down the line, it's that good. Projected max for 70x4: 76 lbs. I might use this with light weights instead of pull throughs.
Close Grip Bench Press (160): 45x6, 50x6, 65x6, 75x6, 85x6, 100x6, 125x6x3. Hit my triceps hard, but it felt like a modified JM Press. Have to learn to keep my forearm more vertical.
Rack Pulls 2" Below the Knees (345): 80x6, 105x6, 135x6, 160x6, 190x6, 215x6, 275x6, 275x5x2. This was the New York Yankees to my Pedro Martinez!!! Sweat shooting everywhere, vains popping, traps and everything else tensed. . . . this made the rest of my workout hard. Either the back extensions took a little out of me beforehand, or the higher rep sets did. Funny, On the heaviest Prilepin setup, I do 15 reps at 79-80%. Hmmmmmmmmmmm!
Hoist Neutral Chinups (155): 115x6, 125x5x2, 125x4x2. This was hard because I had little traps left, little biceps left, and almost no grip left. But all my reps were perfect . . . the progression could not have been better.
10" Incline Pushups: failure at 10, 8, 6, 6. Had little pop at the bottom, and my triceps were tired. Tried to do them with no incline but my belly touched the ground too soon. Thus, the incline and the dumbbells for increased range of motion.
Trap Bar Shrugs (204): could not do a single rep. I think the deads were enough. Tried barbell holds for grip, but 285 fell out of my hands after 2 seconds (double overhand grip).
Dumbbell Presses (50): 25x10, 30x8, 35x8, 35x6
EZ Bar Curls (80): 40x10, 50x8, 60x8, 60x6
2 comments:
Is the main benefit of the Back Raise Harness the reduced need for grip? I'm just wondering why you'd do this instead of pull-throughs.
I could never hold 70 lbs or more behind me or to the front when doing a back raise, which isolates the lower back better than good mornings or pull throughs. With this, I can. Since the holding straps go over the shoulder, it keeps the weight over the end of the fulcrum, to better work your lower back. Since my back raise max is almost a fourth of my best arched back GM, this may be a godsend.
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