September 29, 2009 - ME UB

Walking – 31 minutes

Dynamic Warm-ups

12" Log Clean and Presses
90x5
120x3
150x3
180x3
200x1
220x1
240x1
260x1
280x0
280x0
230x4 PR+14lbs

Rack Suspended 10” Log Bench Presses
80x3
130x3
170x3
220x3
260x3
310x3

Pull-ups
bw+15x10
bw+15x8
bw+15x8

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

25 Minutes of Stretching

Comments: Pretty good workout. DOMS hit me hard in the forearms and biceps today. Forearms were pretty sore yesterday but my biceps were fine. They started to cramp when I picked up the empty log so I knew I was in for a long workout. Originally I was planning on doing log presses from the rack but after my last few workouts with the log, I've noticed trouble with the clean so I'm going to work them with a clean in the mix. I screwed up my first attempt with 280 on the clean and that sapped my strength. Second attempt I lost my balance and had to readjust. I'm close to getting that weight. This was the easiest it has felt with this weight. A few more weeks to prepare and get this weight in contest. Rather than beat myself up, I tried the contest weight for the light weights at Nationals and got four quickly but too gassed out to get a fifth. Used a 10" log for benching and I was very happy to get 310 for a single, let alone a triple. Couldn't give it my best on pull-ups since my arms were wretched sore and I had to really cut the weight to be able to do rear delt stuff. I've noticed a big improvement in my upperback and triceps strength these past two weeks. I feel that my lower body workouts are really dialed in now, just need to fine tune my upperbody ones a little and I'll be set.