Wednesday, April 12, 2006

ME Back/Bench

Rack Pulls 2" Below the Knees: 135x5, 175x5, 215x5, 255x5, 295x5, 315x4. I tried to do these at knee level but with the rack spacing, it was so above the knees that all it would work is maybe 2-3" of lockout, and I needed something more demanding for my purposes. I tried a 5th rep at 315 and was too spent to budge it from the pins.

Nautilus Pullover: tested to a 115 lbs 5RM.

Hoist Neutral Grip Chinup (BWT 240.3): 90.3x10, 100.3x8, 110.3x6, 110.3x5.

One Armed Braced Dumbbell Press: tested to 45 lbs 5RM
Barbell Curls: 80x1, 70x3, 60x5, 50x8; (Descending set)40x8, 30x7, 20x5.

18" Inclined Bar Pushups: Failure at 12, 8, 6, 6 reps.

Planks: 6 30-second holds


Chris D. said...

You weren't curling in the squat rack were you?

Nice work Alberto.

Alberto Caraballo said...

Holy shit, that's funny:) I honestly did not see that one coming.

I was braced against the Hoist Hip/Glute Machine.

Scott said...

Thinking about it, the pulls from 2" below the knees is probably the best option. Getting started from knee height is just plain annoying; and anything higher tires out the grip pretty quickly.

Jon said...

Either position seems a bit awkward. I looked at doing some rack pulls months ago and they seem to put my back at a weird angle. You guys find that at all?

Alberto Caraballo said...

A while back when I thought of using rack pulls, I had my son film me using a digicam in the same rack I use, from the side. Then, I tried to replicate that same angle 2" below the knees from the rack per the camera (looks almost like an RDL). I got that idea from a blog entry Kris had made a couple of years ago, where he had camera shots of different board pressses compared to a floor press. That should solve your problem, Jon.