July 19, 2009 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#3’s clinched
No Bands
90x5
130x2
170x2
200x2
Add Bands
120x2
120x1
120x1
90x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2
120x2

2 3/8” Dumbbell Two-Arm Clean One-Arm Presses
67x4/4
92x4/4
117x4/4
142x4/4 PR+5lbs

2 3/8” Thick Bar Rows
145x8
185x8
225x10 PR+2 reps
225x9
225x8

Bent Over Rear Delt Dumbbell Raises
37.5'sx15
37.5'sx15
37.5'sx12

26 Minutes of Stretching

Comments: A tough workout and a tough day. Took about 66 minutes. Log pressing was hell at the start and it felt like a repeat of last week. I was contemplating calling it a day but figured I should keep going and just drop down to the empty log with bands for my sets. I practiced jerks and it went up easy so I said screw it and put 120 back on the log and did jerks. I only had trouble with the 5th and 8th double when I lost my air after the first rep and had to set the log back down and refocus and get some more air to stay tight. Really exhausting but excellent speed getting under the log. I was sweating a lot and I was surprised I had any sweat left after baking in the sun for the past 9 hours at work. Even with the 5lbs increase for the thick dumbbell work, it makes it a lot harder. Left side was much easier and I really had to fight and focus to get the last two reps with the right side. Did my thick bar rows and rear delt raises. I plan to sleep until Wednesday to recover.