Sept. 9 and 10 workouts

The Saturday workout was relatively good. I did it alone since Marlon can’t make it. The exercises were:

Low box squat 60x9x2

Speed Sumo deadlift 95x2x2 (wrong load!)

Speed Sumo DL 75x3x2

Rack Pulls 80x3x10 (should have been just two sets)

Reverse Hypers (3x12)

Super 21’s (2 sets)

Arch Stretch (was not able to do since I would be exceeding 1 hr)

Learned to start the squat with the head first, and to tighten everything during the squat.

The Sunday workout was a bit of a stretch. It was Max bench day. The routines were:

Smith machine 2” off chest 55x5x3 (tried 60 but it was still too heavy for me)

Smith machine 4” off chest close grip (forgot the weight but it was 5x3)

Arch stretch

Triceps push down (17.5x3x8)

Lat pulls (using ropes)

The first two exercises taught me many things: set up, use the legs, flatten your foot on the floor to lock your hips, be aggressive in your approach, tighten everything during the lift from start to finish. Marlon wasn’t satisfied that we didn’t finish the second exercise, so he ask me to redo the last set. I aggressively approached the set and nailed it in one go. It was good!