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I can't believe your pulling singles on racks. I've never done that, lol. Methinks your may be just a tad obsessed with singles. If it works for you I won't hold you back, though, lol..

Racks are better for getting used to locking out huge weights and building buffering mass in the upper/mid back...so just to put that out there...single may be a bit undroductive...however you know I don't like to create expectation and assumptions. Do what you do but if you don't see progress from it, don't keep beating that horse.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah, it is a bit of an odd choice. To be honest I just wanted to throw them in there and see what happens, a bit of an experiment more than anything. I was planning on keeping them for a short time, if they don't work I'll ditch them, if they do work I'll keep them. I'm also pulling from mid shin, so its about 6" short from a full deadlift.

And yes, I think I'm a bit obsessed as well

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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Tuesday December 9th

179lbs

Bench 6 singles
205x1
205x1
210x1
205x1
205x1
205x1

Pullups +15x6, +15x6, +10x6, +10x6

Neutral Grip DB Press
55x10x3

DB Curl
45x6x3

Good work.

Thursday December 11th

180lbs

Hack Squats
425x3
425x3
425x3

Goodmornings
135x10x2

After last weeks pullthrough incident (sliding across the floor), I decided it was time to change them to something else.

Front Squat
165x6
155x7

These were tough, holy shit. I was expecting them to be hard after hammering my quads and pc earlier in the workout, just didn't expect them to be this hard

good stuff mate.....you just had to go back to hacks didn't ya

Thanks.

They never left

Friday December 12th

181lbs

Standing MP
120x3
120x3
120x3

Arnold Press (Backoff)
50x7

Low Pulley Row (Wider grip than last week, just outside shoulder width)
135x10, 150x10

Cable Row
165x8, 165x8

Facepulls
105x11x3

Didn't want to increase the weight this week, I'd rather increase reps than increase weight at this point.

Upright Rows (cable)
110x8, 105x10

Tri Pushdown
105x25

Monday December 15th

181lbs

Rack Pulls 10 singles
315x1
335x1
345x1
355x1
345x1
335x1
335x1
335x1
335x1
335x1

Lunges
50x10x2

Palloff Press
65x10x3

I decided to tone down the palloff presses. I'm going to add in some more reps rather than weight, the 75 I did last week was a bit too much for an exercise like this.

Tuesday December 16th

181lbs

Bench 10 singles
205x1
210x1
210x1
215x1
210x1
210x1
210x1
210x1
210x1
210x1

Pullups +15x7, +15x6, +15x6, +15x5

Very good progression today. I might switch these to lower reps and heavier weight (with a backoff set) just for a little variety.

Neutral Grip DB Press
60x10x3

DB Curl
45x7, 45x7, 45x6