I only had my route to deliver for mailman GPP today. No overtime. So for once on a Friday, my wife and I got to the gym with plenty of time before child watch closed. When we got there, a younger (21-24) guy was using the squat rack and said he had 2 more sets. Nothing wrong with that, except one thing. He wasn't squatting. He wasn't doing good mornings. Not even the loathsome barbell-curls-in-the-rack routine. He was deadlifting! That would normally earn you respect and cool points, but this guy was doing deadlifts from the floor. Not rack pulls where he would, by definition, need a rack to pull from. These were full, conventional, snatch-grip deadlifts where no part of the bar was actually in contact with the rack. But for some reason, this guy thought it was best to occupy the squat rack to do an exercise he could have done in any space large enough to accommodate the bar. Good thing we had plenty of time.
Core lift: Squat, 3's
Working max: 425 lbs
Bodyweight before training: 199 lbs.
Warm-up: empty bar squats, good morning, RDL's, 8 reps each
1. Squat
135/5; 225/5; (70%) 297/3; (80%) 340/3
add belt: (90%) 383/3
(95%) 405/1, 1, 1
(90%) 383/6
The rack at the gym we went to today is built in such a way that I can't do my normal 3-step set-up. I have to do a 4-step, which feels awkward. I only had one set where I felt like I had a good, strong set-up. Some of the descents were ugly too, but nothing felt really hard until the last set.
2. Glute-hip thrusts - with barbell
225/10; 315/10, 6
I didn't have my buddy Rob's pad that we use just for this exercise. So I had to use the little pad that folks use for their necks, plus a shirt underneath. Doesn't work as well as Rob's pad. I thought the bar was going to cut me in half on the last set.
3. Prone leg curl
125/12; 100/13
4. Standing calf raise
225/12
Time: 1 hr 18 min
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