December 4th

178lbs

Hack Squat
410x3
425x3
425x3

Still going strong on these. I was tempted to switch them out, but with this kind of progress I can't do that in good conscience lol. I might have even been able to pull 450 today, but I decided against jumping by that much weight.

Pullthroughs
210x9
210x10

Only got 9 reps on the first set…it wasn't because the weight was heavy, it was because the weight was pulling me back and my feet were sliding across the floor!! I had wiped off my shoes and the floor prior to the set, but it still wasn't enough. Overall its pretty cool to be limited by friction and not muscle strength :D

I got the second set because I had my gym partners put their feet against my heels to stop me from sliding. Wasn't the best option since any balance shift wouldve sent me backwards on my ass :biglaugh:, but it worked out.

Front Squat
165x6
155x6

165 was a bit too much after the hack squats and pullthroughs so I went back to 155. Progress nonetheless. I still want to keep these on the backburner to work on form and getting used to them.

Killer workout ! Try and get a camera to take video of those Hacks. Please ! :)

I would have though hack squats would be less that deadlifts if anything...

I guess I've never really done them.

IW

very nice K-dog.

haha I will see what I can do about a camera.

I thought hacks would be lighter than deads too, guess I was wrong :biglaugh:

Thanks for the comments guys!

Friday December 5th

179lbs

Little late posting this workout, but don't worry I didn't skip it! :biglaugh:

Friday's template has changed quite a bit, so bare with me lol

Standing MP
115x3
115x3
115x3

Switched bench to a maximal day, and put my shoulder work in its place.

Arnold Press (Backoff) 50x6

Low Pulley Rows 135x10, 150x10
Seated Cable Rows 165x7 165x7

Decided to switch from JS Rows. Did some low pulley rows with the barbell attachment, narrow grip, and did some seated cable rows. Kept Low Pulleys light since I've never done them before, I might widen my grip up next time.

Facepulls 105x10x3

Upright Rows 105x8x2

Tricep Pushdowns 105x25

I want to throw a set of high rep pushdowns in for the hell of it. I'm curious to see how it will work.

Monday December 8th

179lbs

Rack Pulls 6 singles
315x1
335x1
345x1
335x1
335x1
335x1

Still getting used to the rack pulls, I'm happy with the numbers though :)

Forward Lunges
50x9x2

Just thought I would state the obvious and mention that the lunges are done with dumbbells, so I'm using 50lb dumbbells and not 50lbs total :D Increased by 1 rep and also increased the stride by a bit.

Palloff Press
75x10x2

Fuck these were tough lol

Nice work on the rack pulls. Bet the last one hurt a bit :)

good news on your rack........................pulls. :)

haha Thanks guys. And yeah widdoes, that last pull was tough, I'm gonna be sore tomorrow :biglaugh: