October 20, 2009 - ME UB

Walking – 30 minutes

Dynamic Warm-ups

12" Log Presses w/IW#2's
No Bands
90x5
135x3
165x3
Add Bands
95x3
125x1
150x1
170x1
185x1
200x1
170x4

Partial 12” Log Overhead Squats
190x3
240x3
280x3
330x3
370x3
420x3

Snatch Grip Bent Over Rows (straps)
205x12 PR+10lbs & 5 reps
205x12
205x12

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

29 Minutes of Stretching

Comments: A good workout even if my back is still touchy. Workout took a lot longer than planned since I wanted to get the sets filmed and my usual camera man (my dad) was booked solid today. For log pressing with bands I had to get someone new each set since that person would then usually leave and not come back to lift. I tried out my new Olympic shoes and they certainly improve my stability with weights but attempting split stance jerks doesn't feel as natural as it does in my other shoes. I need to use them a bit more to get used to it I guess. Technically everything over 136lbs on the log press is a PR but I'm not going to count it since I never tried anything higher for speed work. I'm also not counting the PR's for partial log overhead squats since the setting I used at the Y is about 2" higher than the one I used last time at the Annex. I'm going to use the next lowest pin next time and use that height from now on so it will be about 10" ROM instead of today's 6" ROM. It did feel pretty cool to hold over 400lbs on the log overhead though. Upperback stuff went well.