May 12, 2010 - ME UB

Walking – 32 minutes

Dynamic Warm-ups

Reverse Band 12" Log Presses w/IW#3's dbl
No Bands
90x5
90x5
130x3
160x3
190x3
Add Bands (-180lbs)
220x3
250x1
280x1
310x1
330x1
350x1
370x1
385x0
385x1
347x5

Rack 12" Log Half Presses
115x3
145x3
185x3
215x3
255x3 PR+15lbs

Snatch Grip Bent Over Rows (straps)
315x12 PR+10lbs
315x12
315x12

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

31 Minutes of Stretching

Comments: Good workout even though my quads and back were sore. I felt a little off getting warmed up on the log (maybe from the low start position) but I seemed to get it together for the later sets. Never used this band setup with these bands. About 180lbs taken off at chest height and 90lbs at forehead height so assistance went away quickly. Speed is the name of the game and lockouts are insanely tough. It's easy to over do it on reverse bands since if feels so light on the chest but I'm learning when enough is enough. For instance with 385lbs, I knew I should only give it one more try and call it a day where before I might try it a lot of times and burn myself out. Hopefully I'll be doing 400lbs or more next time I do these. Got five reps on the down set, might have had another but like I said above, I'm learning when enough is enough on reverse band lifts. Rack log half presses felt a little off at the start (possibly from not doing them since February or doing them right after reverse band presses) but i found my groove by 185lbs. Really had to struggle to get all the reps with 255lbs. I thought it was just a 10lbs PR but it turned out to be a 15lbs PR which is fantastic for this lift. Felt lazy strong when it came to rows. My left arm was a little sore still from Conan's wheel so I was contemplating doing something else. Anyway instead of doing 310lbs, I just went with three plates since it was easier to load up. Got the reps pretty convincingly, a bit tougher on the last two sets though. Getting the upperback back into it. It's going to be super sore tomorrow.