July 29, 2009 - ME UB

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
175x3
195x1
215x1
230x1
245x1 PR+5lbs
260x1 PR+20lbs
270x0
270x1 PR+30lbs
245x3 PR+5lbs & 2 reps

2 3/8” Thick Bar Strict Presses
130x3
150x3
170x3 PR+15lbs
190x3 PR+2 reps
210x0

Neutral Grip Pulldowns
125x10
175x10
225x12
225x12
225x10

Incline Board Strict Rope Cable Face Pulls
120x15
120x15
120x15

25 Minutes of Stretching

Comments: Very good workout, took about 64 minutes. I haven't tested a max on log clean and press since 12/31 and only had an attempt at a max 4/24 at the snap fitness show when I couldn't press the log for reps. My press after a clean has always been a bit lower than my pressing from the rack so I'm quite content with my performance today even though I wasn't feeling the best. I didn't feel like I was getting my legs into it until 260lbs. I almost blacked out with 245lbs. 270lbs is a big increase and is also 5lbs more than my best from the rack. I think my only issue now is the initial dip before the press, otherwise I feel solid. I decided to drop my version of a viper press and stick to strict pressing from the rack instead. I think on a good day I could get 210lbs for a single. Finished up with back work, the weights are enough to even work the abs since I don't weigh a whole lot.