January 20, 2010 - ME UB

Walking – 33 minutes

Dynamic Warm-ups

Axle Clean and Jerks
95x5
135x3
165x3
195x3
225x1
245x1
265x1 PR (+5lbs for power clean)
285x0,1
300x0,0
300x0
263x1,0 (suck)

Rack Suspended 12” Log Bench Presses
150x3
190x3
240x3
280x3
330x2 PR+1 rep

Snatch Grip Bent Over Rows (straps)
265x12 PR+5lbs
265x12
265x12

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

30 Minutes of Stretching

Comments: Kind of a sucky workout. All my hidden boo-boo's came out to play. My lower back was still incredibly sore and during dynamic warm-ups my left hamstring started to bother me. Also my right forearm. Even so, I thought I would do okay. I managed to power clean 265lbs on the axle. I had a slight hiccup with 285lbs, missing the clean the first attempt. First attempt with 300lbs it came out of my hands. I just couldn't get under the bar. This axle feels a whole lot tougher to clean than the hollow IronMind one. My grip was spent by the time I came to my down set and got only one with 263. Pathetic. I was thinking about calling it a day since my lower back but I figured since my pressing was good and log bench shouldn't bother it I'd keep going. That went ok, improved by one rep. I again was contemplating calling it a day when it came to rows since 1) upper back work is always tough after a deload and 2) my lower back soreness. I blame the ssb gm's for it. I decided to push through it and found it wasn't too bad. Raises were tough, they're always really tough coming back from a deload. It looks like I need to invest some considerable time into axle cleans.