September 22, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

Axle Jerks w/IW#2's
No Bands
43x10
73x5
103x3
Add Bands
33x3
63x3
93x3
123x1
153x1
183x1
203x1 PR+13lbs
213x0
173x4 PR+12lbs

Partial 12” Log Overhead Squats
140x3
180x3
230x3
270x3
320x3
360x3

Pull-ups
bw+10x12
bw+10x12
bw+10x12

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

26 Minutes of Stretching

Comments: Good workout, took about 69 minutes. Was planning on lifting at the Y and trying out my new axle but Lou was going to do log pressing later so I figured it would be no biggie to do axle stuff at the Annex instead. Axle went well, I took big jumps because there was a kickass Metallica song (King Nothing) on the radio and I wasn't paying attention. I should get over 215lbs on this next time easy. Did another exercise inspired by Dave Ostlund's training, overhead partial squats with a log. Lucky for me, the rack at the Annex is about an inch shorter than I am so it makes for the perfect height for these. I'm surprised how much they work the wrist since the log likes to wobble back and forth. However, as I was taking off the last plate, the darn thing rolled off the top of the rack! Not doing these at the Annex again, safer to do them in the rack at the Y. Finished up with pull-ups and rear delts and I took a bit of a break during these two exercises to help/motivate Lou and Matt while they were doing log presses.