Day 27 – GPP
My day was boring… I give you Tayler g
Down Goes Frazier
Here we go. Squats up. RDLs on deck. Step ups in the hole. As I have previously mentioned, Ragnarok never seems very intimidating on paper. Oh how naïve I was. After going through 6 exposures, I have developed the proper respect for this program. There is no easing into this workout. You get hit hard on the very first set.
I was on my own this lift. No coach to yell at me or help to change plates. Just me and the bar.
Squats, done. RDLs, finished. Step ups, kaput. I’m burning in all the usual places, but I’m feeling good. Bench was next. My 1st and 2nd sets were heavier than last week, but my third set is still 200. After struggling with the first set, I realized the latter sets would be a battle. Prior to beginning today’s workout, I had helped a fellow intern change weights as well as spot him. So, when he came waltzing by the bench press, after my first set, and told me that if I ever needed a spot that he would help me out, I had to capitalize. He spotted me on the 2nd a 3rd set. I was only able to knock out 7 consecutive reps on Bench before I had to rack it. I was able to get the remaining 3 before time was over. Another one bites the dust.
Having failed on lat pull downs on my last session, my weight was dropped to the previous line on the poundage chart, but by no means were these sets easy. I was, however, able to complete all of my sets without having to take a break.
Next up, was push press. My legs are shot. I am brought back to exposure one when Dan told me that he didn’t have any leg drive. This was now my current situation. Nevertheless, I defeated all three sets. Here comes the dreaded seated row. I use the word dreaded because I despise having to do the math for this exercise. Of course my first set is at 165 which means 2.5’s come into play. Awesome. I think because I’ve had to deal with 160lbs the past few weeks, it didn’t take me too long to decide that I needed 82.5 pounds on each side. I finished seated rows with minimal brain fails.
I knocked out triceps extensions with no problem. Like lat pull downs, I also failed on barbell curls during the last exposure, so my weight was reduced slightly. I finished the third set within the allotted time, meaning that I had done something that I hadn’t done for two weeks. I had beaten Ragnarok.
Because the rest is so little, there is no time to strip the bar weights, so at the end of the session, you have to go around and clean up all your weights. During my clean up time, Jodie, a fellow strength and conditioning coach, asked how it went. My response was simply “Down Goes Frazier.”
I looked at the poundage chart to see where I was on each lift. The Danimal has been making the adjustments each week, so this is the first time I have checked it out. The stand out number was that I was benching weight for an estimated 1RM of 275. I have never benched over 260. Couple that, with the fact that these poundage chart estimates are typically LOWER than your actual 1RM, I got very excited. I can’t wait to max.
Thought of the Day:
Calling macaroni and cheese “MAC” is both an abbreviation and an acronym.