Tag Archive: rack pulls

Aug 5, 2015

AM Workout

the office gym looked crazy busy, so I grabbed 2 benches and grabbed the bar, and proceeded to do sort-of-rack-pulls, haha. total dick move.

warmup: no time! (I paid for it)

Rack Pulls (SABO, thumbless grip, bar set below knee, generous rests)

260 x 10
300 x 10
280 x 10
200 x 10

notes: Yup, no thumbs. After this, my low back nearly seized up, so I had to spend over 10 min just stretching it out.

One Arm DB Rows (60 sec rests)

40 x 20/20
50 x 20/20
60 x 20/20

notes: this was really to test my grip. seemed fine. but by this point I needed to get back to work, so I cut it off there.

And that’s when it happened.

I went back into the office gym changeroom, and couldn’t find the towel I had left hanging on a hook. Thought I was losing my mind for about 30 seconds, until I realized someone had stuffed my gym towel INTO THE TRASHCAN…

Bitch, I had to take a shower! WTF am I going to use? Its work! I cant go back to my desk all sweaty!

Quick mental tally of who was using the office gym, picked out the biggest douchebag I knew. Walked up to him, asked him what he knew about it.

BOOM, right guess, first try. He starts beaking back at me how the towel smelled bad, and was not fresh, and how its against the office gym rules to leave used towels hanging outside of lockers.

I told him F the rules, its about respect for other peoples personal property. I asked him if he saw smelly running shoes on the floor of the changeroom, would he dump those in the garbage too? He had no answer… so silently he was prob thinking “yes”

I asked him if he thought the towel smells better now that I had to fish the fukking thing out of the garbage and use it… he said he didn’t care.

I stormed away furious. Still not sure how I am going to react.

I mean, if you are OFFENDED by my smelly gym towel (inside the fukking locker room), its the office gym, theres only like 3 people in the whole gym! Walk out there, ask whose that is, and be a pissy little kunt and demand we lock it up in the locker! Don’t be a sneaky little spineless coward and just throw it out and go work out and think no one will catch you! Douchebag, you got caught.

I went back into the locker room, new people had filed in, I challenged them to name the biggest d-bag in the gym. they named this guy right away. turns out he likes to be “the gym police”, demanding people turn off music and lower the volume on the tv, and push past people. Just an inconsiderate twat.

Still pondering how to react next time I see him (he uses the gym a lot)

PM Workout

warmup: foam rolled upper back, lats; static lat stretch

Deadlifts (SABO, thumbless, generous rests)

160 x 5
200 x 5
240 x 5
*belt on*
295 x 2
360 x 2
*belt off*
360 x 2
360 x 2

notes: yar, no thumbs. my low back had loosened up, so I took the belt off.

I was going to do more work, but a new guy started trying Atlas Stones for the first time so I stepped away to give him some pointers and film him and cheer him on. It felt good helping someone in the gym

Before I knew it, I had been in the gym almost 2 hours, so I had to cut it short and head home.

Rough workouts today, but I had some memorable moments

May 25, 2015

Let’s go get it.

warmup: rumble roller on the IT bands, adductors, piriformis

High Bar Squats (oly shoes, SBDs, 2-3 min rest)

140 x 5 narrowstance
175 x 5
*belt on*
210 x 5 reg stance
225 x 5
260 x 5
295 x 5

notes: starting to fold a bit forward on the last few sets, but kept correcting it

Deadlifts (sock feet, 2-3 min rest)

145 x 5 hook grip
180 x 5
*belt on*
220 x 5 double overhand
235 x 5 mixed grip
275 x 5
310 x 8

Back was feeling good, so I moved on to some Rack Pulls. Wanted to feel heavy weight in my hands. Lock out has not often been my failing point, but I wanted some practice.

Rack Pulls (belt on, 2 min rest, mixed grip, rack set at knee level)

405 x 3
455 x 3
495 x 2
545 x 1
585 x FAIL

notes: Grip was what failed, of course. Most people use straps for these… but frankly, I am not used to using straps, and they feel awkward to me. So grip will hold me back on this, but that just means I have to bring my grip up.

13/27 Extra Back

Had to make up for what I missed on Friday.  Ready for a deload like crazy, but one more time to throw myself at it.


warmup:  low back releases – spinal twists, supported waterfall, supported bent legs against chest (I used the wall for support)

Deadlifts (barefoot)

warmup (double overhand, change weights and go again)

165 x 5

205 x 5

245 x 5

main (belt, crossgrip, change weights then rest 90 sec)

330 x 5

330 x 5

330 x 5

330 x 5

330 x 5


notes:  felt good!  low back was tired but I still had energy.  I remembered my problems a week or so ago with locking out, so I decided to do some rack pulls for the first time in a long time.

Rack Pulls (rack just above knee, 60-120 sec rest – 120 sec for the first few sets, then as my low back relaxed I dropped it to 60 sec, no belt)

165 x 5 (shoes, double overhand)

205 x 5 (shoes, d/o)

245 x 3 (shoes, d/o)

285 x 1 (barefoot now, d/o)

330 x 1 (crossgrip now)

370 x 5

370 x 5

370 x 5


notes:  had to put on shoes because I saw a gym employee hovering nearby.  as soon as they left, shoes came off.  given the length of my arms, setting the rack just above my knee means it is about 85% just throwing my shoulders back.  that is fine, it is just the very top of my DL I was working on.

Considered doing shrugs, but my shoulders still felt sore from Thursday, so I packed up and went for lunch.

Legs, Cut Day 29

Feb 3 – High Carb Day / Legs

In retrospect, this day was ambitious.  I guess I thought moderate amounts of carbs would turn me into Superman, haha.  Oh well, I pushed it.

Woke up in the morning, then went to the gym for 30 min of cardio on the elliptical.  Then went to work.

At lunch, I was bored and wanted to escape the slow whittling of my soul that is my job, so I slipped out with a coworker and went to the office gym for 30 more min of cardio on the stationary bike.

Post work I had an appt with the trainer,  time for legs!

Yeah, it was my 2nd Leg Day in 3 calendar days.  No excuses!  Get to squattin

We took 5 min first to do measurements, discuss my diet, make plans for the future, plot and scheme.

I told the trainer my right knee was sore, so we warmed up with 10 min of Dynamic Stretching
– walking lunges with high knee squeezes
– lateral lunges
– yoga:  dragon, gecko, twisted gecko, forward folds  (imagine going into plank, then bringing one foot outside your sameside hand.  then playing around with your forward knee or playing around with your opposite side arm)

Barbell Squats (about 45-60 sec rest)

135 x 10
155 x 10
175 x 10
175 x 10
175 x 10
175 x 10


notes:  My trainer was unhappy with my heels, so we threw some nickel plates under them.  Tiring!

Walking Lunges w Kettlebells (30-45 sec rest)

40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8
40 lb KBs x 8/8


notes:  I hate lunges!  I was tired as hell, I didn’t register why at the time, I just thought I was having an off day.  Only now looking back do I realize multiple leg days plus multiple cardio before the second leg day.  Plus the cutting and carb cycling, FUARK.  Oh well, LOL

Deadlifts (45-60 sec rest)

135 x 10
205 x 8
205 x 10
205 x 5 DROP 135 x 5
135 x 10


notes:  I look like KoolAid lifting that chit!  Trainer made me rack pull from below my knees, then bring it low without touching the ground, then back up.  Just all tension!
I felt gassed right away, I thought I was having a straight garbage session.  I had to drop the weight back to my warmup and just focus on good form.  Its not like my grip was tired or my back was sore… I just RAN OUT OF GAS.

Elevated Split Squats w Kettlebells (30 sec rest))

25 lb KBs x 10/10
25 lb KBs x 10/10
25 lb KBs x 10/10


notes:  These felt better, thank gawd.

I was running out of time in our session at this point, so I broke out and went to my massage session.  But woops!  the massage dude had something unexpected come up, so whatever.  I just went home and crashed.

Legs, Cut Day 19

Jan 24 – Legs

My ass was dragging HARD today.  SO ready for a rest day!

For music, how about some of this.  Don’t know what’s funnier, that I hear this song and think of zombies eating punkers in a cemetery, or that I heard its a song about child abuse, lol.

Warmup 5 min of elliptical, 5 min of bitching and moaning to my trainer, LMAO

Squats (45-60 sec rest)

135 x 10
165 x 10
165 x 10
165 x 10
165 x 10
165 x 10


notes: med and high rep squats wear me out hard, don’t matter how light they are.

DB walking lunges (30 sec rest)

40s x 8 (per leg)
40s x 8
40s x 8
40s x 8


notes:  My weak core makes my balance tenuous, so I use dumbbells for resistance.  I suck at lunges!

deadlifts (45-60 sec rest)

185 x 10
205 x 10
205 x 10
205 x 10
205 x 10


notes:  Trainer made me rack pull them from well below my knees, then rep them down as low as possible without touching the ground, so just constant tension.

split squats (30 sec rest)

BW x 10 per leg
BW x 10
20 lb DBs x 10


notes:  Once my trainer was happy with my balance and my form, she tossed me some light dumbbells.  I suck at these the same way I suck at lunges!

prone leg curl dropset

100 x 10 DROP 75 x 15 DROP 50 x 20 DROP 25 x 40

notes:  this was a freeweight loading leg curl, which I find harder than the machine leg curls.  For fun my trainer was giving me some Kali Muscle “slap city” on my hamstrings whenever I slowed down, lol!

leg extensions dropset

190 x 15 DROP 150 x 15 DROP 110 x 15 DROP 80 x 15

notes:  just burn it out!  For fun, I was slap city-ing my own thighs during the drops

I was gonna do cardio after but F it I just wanted to crawl away.  My cardio ended up being walking home in minus 15 weather for 20 min lol.  It was a 10 min walk but I was walking slowly, LOL.

About ready to crash and fall down in the grass.  good night!

Wednesday double workout day was draining as hell.  I needed that Light Thursday just to recover.  Nevertheless, not being one to take a hint, I keyed up another 2 workouts for Friday.  Let the festivities commence!

Friday morning I headed down to the gym first thing to rock back and bis

AM Workout (about 60-90 sec rest)

cardio 20 min on the elliptical – this helped warm me up and get the blood pumping to all my sore spots

underhand pulldown:  135 x 10; 195 x 10; 210 x 10, 10

widegrip pulldown:  135 x 10; 195 x 12; 210 x 12, 12

one arm DB row:  55 x 10; 80 x 12, 12, 12

Romanian deadlift:  115 x 10; 155 x 16, 16, 16 – contrary to working hams, I tried to make this one a lower back exercise

hammer DB curls:  25s x 10; 35s x 20, 20, 19

bicep curl machine:  80 x 10, 14, 11; 70 x 11

EZ Bar Curls:  45 x 10; 75 x 7, 7, 10


notes:  back felt great!  Everything was progressing, felt strong.  But by the time I got to biceps, I was running out of gas.  I had to keep my weight low on the curl machine, and just do what I could.  No PRs for you, biceps.  Sorry!


Went to work, work work work.  After work headed to the studio for a full body workout with the trainer!

Fullbody (45 sec rest)

30 min cardio on the elliptical to warm up

Rack Pulls:  225 x 5; 275 x 5; 295 x 5; 315 x 5, 5 (below the knee)


Incline DB Press:  45s x 5; 55s x 5; 65s x 5; 75s x 5, 5

Bent Over Rows:  185 x 5, 5; 135 x 5, 5

DB Lateral Raises:  30s x 5, 5; 25s x 5, 5


notes: I am still new to rack pulls, but they felt good, strong and slow and controlled.  Looking forward to more of those 🙂  I was also pleasantly surprised by incline presses.  Traditionally those aggravate my shoulder so I started off with a cautious weight and kept working my way up and the shoulder was good so I made some gains 🙂  Bent over rows OTOH, I couldn’t get my form right, so we had to drop weight.  Lateral raises I have always had poor form on, so no surprise there.  We kind of ran out of time at that point, so it was short but sweet!


And that was my Friday!  No mercy, all work!  How about you?  Did you make it to the gym?


Back to the Rack

I got to the gym in the morning for a quick back workout before work.


bent over rows (60 sec b/w sets)  135 x 5, 185 x 5, 225 x 5, 5, 7

rack pulls (60-90 sec rest)  275 x 5, 285 x 5, 295 x 2, 3, 3

assisted pullups (varied grip, 30 sec rest b/w sets)  10, 10, 12, 5, 8, 10

closegrip row 100s set:  120 x 50, 40, 10

closegrip pulldown 100s set:  90 x 30, 25, 25, 20

cardio 30 min


notes:  the rack pulls were tough on my forearms! gotta use the straps for those.

and that was my back workout!  How about you?  Any good workouts?

forearm tendinitis

Woke up, ready to tear it up.  Headed to the gym in the morning before work.  Time to try out a new back routine!

Got to the gym a little after opening, decided not to do spin, I would do weights first, then get those damn HIITs out of the way.

bent over bb rows:  (60 sec rest b/w sets)  185×5, 195×5, 205×5, 215×5, 225×5

rack pulls:  225×5, 235×5, 245×5, 255×5, 265×5

assisted pullups:  rotated twice through a widegrip set, underhand grip set and hammergrip set, 6 sets total, 30 sec rest b/w sets; W12, U12, H12, W6, U6, H10

closegrip row (100s):  120 x 30 reps, rest 70 sec, 35 reps, rest 35 sec, 35 reps

closegrip pulldowns (100s):  90 x 35 reps, rest 65 sec, 28 reps, rest 37 sec, 20 reps, rest 17 sec, 11 reps, rest 6 sec, 6 reps

cardio:  elliptical HIIT style, 1 min slow, 30 sec fast, for 20 min

back notes:  the idea behind this workout was to start off with compound movements, heavier weights, longer rest, lower reps, then do a bunch of pullups from different angles and build up the reps with low rest, then do a couple of pump sets.

The bent over rows and rack pulls are pretty light weight but tbh I don’t really KNOW my weight for those exercises, I don’t do them much, and when I do them I go high rep and low rest.  So this is me trying to build up some strength instead of endurance.  As I stick with the plan, I will find the sweet spot for weight, until then I am upping the weight slowly but surely, not a race.

But I start with strength.  Then pullups (assisted ones, I am too much of a fat bastard to do a regular pullup), for 6 sets, low rest, just tire me out with lots of sets and reps, lots of angles.

The pump sets, I wonder if the rep and rest scheme makes sense.  The goal is 100 reps.  Cut your weight about in half, do as many reps as you can do and when you stop, the number of reps left out of 100 is how many seconds rest you get.  So if you start off with 35 reps of row, you have… 100 – 35 = 65… 65 reps left equals 65 seconds rest!  The net effect of it all is, as you get closer to 100, your rests get crazy short!  The rows were maybe too easy, my rep numbers are waaaayyyy too even and consistent.  The pulldowns are more like it, I was struggling by that point!

For the cardio, I did what Les asked for, and varied my speed and effort.  Got on the elliptical, went relaxed pace for 60 sec, then upped the resistance by 15% and went as fast as I could for 30 sec.  Repeat that pattern for 20 min, and you are done!

I walked away from back day feeling torched!  I went off to work for a full day of work, bleh.

At lunch, I needed to get away from work, I was getting stressed.  So I decided… time for arm day!

Lunchtime Arm workout (supersets, 60 sec rest b/w supersets)

bench dips & cable curls (120 lbs):  12/12, 12/12, 12/12

smith machine closegrip press (70+bar) & db preacher curls (35 lb DBs):  12/12, 12/12, 12/12

overhead rope tricep extension (60 lbs) & incline hammer curls (30 lb DBs):  15/12, 15/12, 15/12

rope pressdown (150 lbs) and reverse barbell curls (60 lbs):  12/10, 11/10, 10/10

reversegrip tricep extension DROPSET 150×12, 120×12, 90×12, 75×12

notes:  I could feel my forearm tendinitis flare up right away on the bicep exercises, could even see the spreading redness patch on my forearm!  Damn!  I was REALLY looking forward to arms day too.  How frustrating!  I don’t WANT to rest you arms, I want to make you grow!  Instead I gotta give them more rest.  Just listen to your body, even when it’s shitty news.

I made it through 90% of the workout, I had a dropset of cable curls at the end, but I said F it and stopped after the tricep dropset.

With the smith machine press, a trick I saw on the web, you can use a suicide grip on the smith machine with no real risk, and keep the focus much more on your triceps!  Works well!  With the preacher curls, the tendinitis was so bad I used a reduced ROM on the left arm, just the bottom half of the curl, didn’t bring it all the way up, just couldn’t, so reduced ROM to get through the reps.

For the hammer curls, those didn’t hit my tendinitis as much, so I channelled my overall forearm frustration into a decent set of incline hammers!  Decent for me, 30 lb DBs are hard for inclines for me 🙂

Reverse curls was when the pain kicked in again, and I started to stumble on finishing the sets.  Reversegrip tricep DROP went quite well, but called it a day.

Those were my 2 workouts today!  How about you?  Any good workouts?