July 29, 2010 - ME UB

Walking – 32 minutes

Dynamic Warm-ups

Rack Suspended 12" Log Bench Presses w/IW#2's dbl
90x5
90x5
135X5
175x3
205x3
235x3
Add Bands (+170lbs)
95x1
125x1
155x1
175x1
195x1 PR+5lbs
205x1 PR+15lbs
215x1 PR+25lbs
225x1 PR+35lbs
186x4 PR+26lbs & 1 rep

Seated 12" Log Half Presses
140x3
170x3
200x3
230x3
260x1

Barbell Bench Rows (straps)
200x12 PR+5lbs
200x12
200x10

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

34 Minutes of Stretching

Comments: Wasn't sure what to expect with this workout. Last time I did these I miscalculated how much band tension I was getting (thought it was 145lbs but actually 170lbs) so this time I knew what to expect. It takes a while to get warm and not feel crappy doing rack suspended benching, especially with the log. I had to get my head on straight when my first set with the band tension, only 95lbs, was pretty darn tough. I was thinking it wouldn't be a good day. The next set went up faster so my confidence returned but I had a long way to go. All the reps look fast but it is tough all the way through on this lift. At 195lbs, I figured I might as well try 205lbs. When that went about the same as 195lbs, my dad said go for 215lbs. Got that too. I said I felt good for more but probably only 5lbs more so my dad said to call it there and move on. I then thought, screw that, this is the stuff I need to work on, I need to work on power and brute strength so I went up 10lbs more and got it. Down set was a little shakey and the first two reps really fatigued my shoulders so I only went for four reps. Big improvements here. The half presses with the log were the same thing as the standing one I did, just seated. Right at forehead level. Felt tougher than standing due to lack of balance from my legs. I'll have to work up in weight on these. Really felt them in the triceps. Rows were tough, I knew that they would be with how much effort I had to put into 195lbs last week. Second set was the best set. These are frustrating. I have to be fast but also have endurance with the higher reps. Raises went as expected, first set good, second set tough, third set the best. Lots of stretching. Looks like fixing my atlas stone is going to be another weekend type project. I'll also be making another pure concrete one. My dad figures that we need to perfect it before trying lead inserts and the like. The mistakes for our first stone appear to be using old concrete at the bottom and lack of water. The top half looks perfect. Live and learn.