September 09, 2009 - ME UB

Walking – 24 minutes

Dynamic Warm-ups

Reverse Band 12" Log Presses w/IW#2's dbl
No Bands
90x5
120x3
150x3
Add Bands
180x3
210x3
240x1
270x1
300x1
320x1
340x1
350x0
310x4

Rack 12” Log Half Presses
90x3
140x3
180x3
230x1
200x3
220x3

Pull-ups
bwx10
bw+5x10
bw+10x10
bw+10x8
bw+10x6

Bent Over Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15

29 Minutes of Stretching

Comments: Good workout, took a little under 61 minutes. Did a short walk since I had done a bit of walking earlier in the day. I was going to do overheads with my new axle but that was before I had found out about this upcoming contest on Halloween. This training cycle, my overhead stuff is geared toward making the contest weight of 275 on the log press feel like a joke. I want revenge for my pitiful log performance at Atlantic City. Going to be working the reverse band log presses every other week this training cycle. I've also made some adjustments to my normal routine, no more heavy cleans, just to much effort for little gain. I'll be doing clean and presses with the axle and log instead. Anyways, on to the workout. Legs were a bit sore from yesterday's training with Lou and Matt. Had to rig the rack with some platforms so I could fit the log and myself in it. Pretty good for my first time using reverse band setup on the log and I should be able to get more once I get comfortable. Did another new exercise, set the bottom of the log at eye level and did presses. Really like this one, I'll be alternating it with strict presses with the axle. Then went on to pull-ups. I'm really out of pull-up shape but I'm glad to be able to do 10 without weight fairly easy. Really stiff and tight in my upper back now from the heavy presses and pull-ups.