September 16, 2009 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Rack Suspended 12" Log Bench Presses w/IW#2's dbl
No Bands
90x5
140x3
180x3
210x3
Add Bands
90x3
110x1
130x1
150x1
170x1
190x1
210x0
200x0
160x3

12” Log Clean & Presses
130x3
160x3
190x3
220x3
250x2 PR+1 rep

Bent Over Rows
125x10
175x10
225x12
225x10
225x9

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

25 Minutes of Stretching

Comments: Okay workout, took a 60 minutes. Even though I didn't feel tired, I guess the tire flipping took a bit out of me. I didn't feel strong pressing. I keep forgetting that while the band tension at the top is the same as with the floor presses I do, the tension at the bottom is a lot more. Now I know how to get the most out of log presses while lying on my back now and it won't be a guessing game next time around. Probably could have got 200 if I had not tired 210. My form on log clean and press was awful, barely any leg drive and the weight felt light. Again, I think this was the tire stuff from yesterday. Lost the video of my set with 250 which was better form than the 220lbs set. Did barbell rows, lower back was sore so I held back on reps and weight. I don't like them, next time I'm going to do snatch grip style rows. I'm changing my lifting days around a little to better accommodate other people's schedules and so I can make it to weekend event training sessions. I'm also ordering some lifting straps for 18" pulls.