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weirdest feeling

March 20, 2013 (Morning)

Exercise Type: Run

Comments:
Workout was 2 sets of 800/400/200/200. Ran like 2:18/64/31/31 then 2:15/63/31/31. Legs felt ok, not great, still kind of sluggish. I was shocked i was able to do 2:15 for the second 800. Im probably not as out of speed/race shape as I think but I still don't know if I can PR on saturday. breaking 4:20 might be more realistic for this first race but Gabe ran a 4:15, I can for sure try to stay with him and possibly pr.


started with Tbar rows - 8x90lbs the first set, then dropped it 10 pounds because i felt like i was using my arms too much. next 2 sets were pretty good, felt it straight in between the scapula, which is great. did a 3 drop NOS set to 65lbs, then 45lbs.
Then did lat pulldowns with handle grips facing each other. 130lbs the first set, felt pretty heavy with my form breaking down a little, probably cuz I did Tbars previously. 120s were fine, but my grip was fatigued and grip strength rapidly deterioated. the wierdest feeling ever was not being able to clench a fist becasue my forearms were so goddamn tired/weak. The grip style really helped me activate the lats as I felt them stretch toward the top of the movement.
Weighted dips next. felt awesome strapping on 25lbs for 3x8, then a set til failure without weight for 12. tri's really tired by the end.
115lbs for bent rows. forearms for sure limited the potential for this exercise, but felt a good stretch in the upper back. 3x8
then rope pulldowns cuz skullcrushers hurt my elbow. 32.5lbs 3x10, then a NOS set 4 drops. really felt the burn in the outer heads of the tri's.
then one arm rows with 35lbs, couldnt feel it too good on this cuz once again the forearms were so goddamn worn out. did what i could, felt it better with the left side for some reason. 3x8

overall great back lift, my upper back for sure should be sore tomorrow. looking forward to that.