Running the Rack

Run the Rack 2x for each of the following: (rest 1 min between sets)

10 front squats
10 DB biceps curls (strict)
10 OH DB shoulder press (strict)
10 OH triceps ext.

Post highest weight of each run to comments.


Daily Extras - Spend 10 mins accumulating time in the planked position. 

Post max consecutive accumulated time to comments.


Workout Notes:

Running the Rack: How to

  • How to know if you have maxed out a set? If you can't get 10 good reps - you are done. If you are taking a long time between sets - you are done. If your form is breaking down to the point where your exercise is not effective, nor efficient - you are done. If your form breaks down the point where you may become injured - you are done. 
     
  • It is extremely important to keep transition times between your sets of 10 to a bare minimum today.  Doing so will help you attain and maintain "maximum pump," which is particularly important for gaining max benefits from this specific workout.
     
  • This workout closely mimics a bodybuilding workout.  The great Larry Scott (the world's first Mr Olympia - he won it 2x) taught me, "The key to bodybuilding is attaining a good pump."  I had the distinct privilege of working (and working out) with this living legend during a pivotal time in my career.  He exemplified the concept of "Optimal Health."  Here is a pic of him in his mid 60s.  He is a very gracious and generous man.  He would be thrilled to know I am passing along some of his tips on to you.   
       
  • We are simply not limited to any ONE concept, or methodology.  We find usefulness in many proven concepts and methods.  We've made it a point to become educated and experienced in many other ways, so that we may bring a more efficient and effective program to you.  

Her tone is alarmist and I hate that, but the points are valid.