July 15, 2010 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
285x1
310x1
330x1
345x1 PR+5lbs
355x1 PR+15lbs
365x1 PR+25lbs
329x3

Barbell Strict Presses
110x3
140x3
170x3
200x3
230x3 PR+1 rep

Barbell Bench Rows (straps)
185x12 PR+2 reps
185x12
185x12

Bent Over Rear Delt Dumbbell Raises
60'sx15 PR+2.5lbs
60'sx15
60'sx15

30 Minutes of Stretching

Comments: This has been a stressful week. I wasn't really feeling this workout until I hit 355lbs to be honest. Quite pleased with the big increase. Was incredibly close with a fourth rep with 329lbs, fought it for like 10 seconds but could only lockout my left arm. That sucked. Strict pressing went well but my knees were kind of achy from front squats, which is not something I usually get. So there was a little knee bend on the first rep with 230lbs but the other two reps were solid. Felt good for at least another rep but I like to stick with threes. The plan with bench rows was just 165lbs but I said screw it, I'm stronger than that and added 20lbs so I could get a 2 rep PR. These really hit places I've missed with my other back work and I can't wait to pile on the weights with these. A definite plus is no strain on my lower back so it gets a break. Rear dumbbell raises were excellent, looks like I'm moving up in weight again. It's always the in between weights that take a while to get good at it seems.