November 10, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

Axle Clean and Jerks
45x10
95x5
125x3
155x3
185x3
205x1
225x1
245x1
260x1 PR (+10lbs for power clean)
275x1 PR+5lbs
290x1 PR+20lbs
300x0
263x4 PR+13lbs & 3 reps

Rack Suspended 10” Log Bench Presses
140x3
180x3
230x3
270x3
320x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
215x12 PR+10lbs
215x12
215x12

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

27 Minutes of Stretching

Comments: Excellent workout today. I found out earlier that my dad was back home so that put me in a good mood the rest of the day. I wasn't too sure how axle clean and jerks would go since I haven't done any axle cleans since August with only 240lbs at New Jersey's Strongest Man. The plan was to get just 5lbs over my previous best of 270lbs from York Barbell Cradle of Iron Strongman Show. I knew that with my overhead press (pretty much all of my pressing) going up, anything I could clean I could put overhead on these. I felt a little slow working up but I did manage to power clean 260lbs which is a 10lbs PR for an axle power clean. With a little effort I got my 275lbs goal weight and thought why not try 290lbs for kicks. Apparently 290lbs is lighter than 275lbs. My head wasn't in it when I tried for 300lbs after that and I missed the clean. Next time. The set with 263lbs went well, I think I had one more left in me. Had to really struggle on my last set of log bench since it was heavy and I had a bad grip on the log, making it really wobbly. Upperback stuff was a bit tougher, as it usually is following a deload. My SSB did arrive today but I'm waiting until tomorrow to take it out of its packaging.