Kevin’s New Toys

I went over to Kevin’s for a garage session tonight. He got a bunch of new equipment so I got to try most of it.

4×10 Reverse Hyper

Loaded 70# for the first set and then 120# for the last three. Quite the interesting machine. It made my back really spicy almost immediately.

3×7 GHR

I held a 5# plate on the 2nd and 3rd set. Tried to use a 10# plate on the 3rd set but couldn’t even get 1 rep.

5×5 Seated Good Mornings

Used 75#, 95#, 115#, 125#, and 125#. I’ve only done good mornings a few times and this was the first time doing them seated, which I think I like better than standing.

Earthquake Bar Bench Press

Did 10 reps and then a static hold at the top. Did 50# and 90# with a 20 second hold and then 100# with a 30 second hold. We used steel plates for these. We did try 120# with a mix of plates and KB, but it was not happening because the KB are so unstable.

Back Squats

The plan was to do 5×5 at 75-80% of 1RM, but we were a little too fried from 13.4 this morning and all the back work. We did 5 reps at 135#, 185#, 245#, 225#, and 225#. The first two sets were going to be warm-up sets and then into the sets of 245# but we knew the 5 sets were not going to happen after that first one, so we dropped it down and cut the number of sets short. Then we dropped back down to 135# for a max rep set. Kevin stopped at 20 reps and I stopped at 30, deciding we wanted to be able to walk tomorrow.

We jumped back on the Reverse Hyper for a quick set of 15 with 70# to stretch the back out.

It didn’t seem like that long while we were lifting, but it was a solid 2 hours.

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Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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