Training 1.18.12

DE box squat w greens:
Bar x 10
add choked greens
bar x 5
135×2
225×2
315x8x2

T-bar Row:
80×10
125×10
170×10

Abs:
50 reps

Squats felt super heavy but they moved with the speed I’d anticipated. Thank God for remembering how to be explosive.

Stupid crossfit people using the platform so I couldn’t pull. At least they were pulling!

The squat rack at this new gym is WAY too narrow. I’m having to do closer stance squats and feel it more in my quads than hamstrings/glutes. Will talk with the owners about getting a decent power rack from EFS since they seem to like pl’ers.

Training: 1.16.2012

Alrighty. Back at it for real now that I found a gym that has bands, chains, chalk, etc… and it’s a commercial gym!

Shoulder warmup with bands

Bench:
bar x lots
95×10
135×5
185×3
add doubled light bands
135×3
155×1

Band pushdowns
3×10

Hammer strength rows
3×10 (heavy)

Rear delts
3×10

Would have gone for more today on bench but there were 2 issues. 1) first time back in the gym in this mindset and I didn’t want to get injured. 2) didn’t have a reliable spotter since I was there before the pl’ers get there. I was happy with the work I got in and the 155 was a smoke show. I figure I may have been good for 225+200lbs of tension but will work on up to it. Slow and steady for now. Bigger jumps will come when I have people to spot.