RE Lower – 8.16.11

By myself; I missed the AM to sign in for Southwest flight to Vegas; got A53 which should earn me my aisle seat

A flying whale

Warmup: Shoulder MFR, Foot MFR, Toe Pulls, phone call with Keith, Frog Squats, Halos, Indian Clubs – Open 1/2 Kneeling, 1 1# Club, Prep+1-2

Good Morning (Buffalo Bar, belt, barefoot)
285 5×5
–Wanted to go heavier, kind of surprised this felt like this.
–Definitely sunk 90% of the reps.

Double KB Swings + FSq / Rope Pushdown
24s 5×5+5
–1 Swing and 5 Squats on 1st set
50 2×20

Pull-Ups / GHR
BW 5×5
–Straight vertical close grip for last 3 sets; easier to get over the bar, but felt body going towards horizontal
BW 5×5

  • August 16, 2011

Leave a Reply 2 comments

Chuck Palmer Reply

Hey, namesake- I come to you thru the magical, wonderful website of the Draper team, a synergistic bunch if ever there was one. Besides Dave & Laree’s stuff I’ve gotten to meet Gray Cook, Dr. Mike Nichols, you, & more- each a unique & valuable voice. My question here is:Where do I find a list of exercise descriptions for the things I’m unfamiliar with ( like Shoulder FMR, Foot FMR, HALOS… in this post) Thanks for the help- As an aging , but still avid trainer, let me say THIS IS A FABULOUS SITE!!!- Chuck Palmer

Charlie Reply

Chuck, thank you for the good words.

The stuff I do is a combination of the methods I’ve learned over the years. I don’t know that there’s any one place to find everything.

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