November 17, 2009 - ME UB

Walking – 30.5 minutes

Dynamic Warm-ups

12" Log Presses
90x5
120x3
150x3
180x3
205x1
225x1
240x1
255x1
270x1 PR+5lbs
285x1 PR+20lbs
295x1 PR+30lbs
268x2 PR+27lbs

Rack 12” Log Half Presses
120x3
150x3
180x3
210x3
240x3 PR+10lbs

Snatch Grip Bent Over Rows (straps)
225x12 PR+10lbs
225x12
225x12

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

26 Minutes of Stretching

Comments: Excellent workout. I knew I would get more than my PR from March but by how much, I wasn't sure. I was certainly not expecting more than my axle jerk for sure. You know that feeling where you just unrack the weight and know that you're going to make the lift? Awesome. I got a little off balance on my down set. I think I have an easier time pressing for reps when it's clean and press every rep since the weight isn't constantly on my chest. Need to work on that. Was supposed to only do a 5lbs increase for rack log half presses but 10lbs was just easier to load. Upper back stuff was strong and explosive. I'm going to give those barbell hip thrusts a try with a light weight after farmer's walk tomorrow.