June 30, 2010 - ME UB

Walking – 31.5 minutes

Dynamic Warm-ups

12" Log Presses w/IW#3's
No Bands
90x5
90x5
135x3
165x3
195x3
Add Bands (+140lbs)
90x1
110x1
130x1
145x1 PR+5lbs
160x1 PR+20lbs
175x1 PR+35lbs
185x1 PR+45lbs
195x1 PR+55lbs
205x1 PR+65lbs
215x0
171x2 PR+31lbs

Rack Suspended 12" Log Incline Bench Presses
100x3
130x3
160x3
190x3
220x3 PR+10lbs
250x1 PR+5lbs

Barbell Bench Rows (straps)
145x12
145x12
145x12

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

31 Minutes of Stretching

Comments: Everything still sore. I was not sure how today would go as this kind of band tension (140lbs) had kicked my butt royally in the past. So imagine my surprise when I just start blowing it up like it's nothing. I guess the new band setup I've been using for speed work is doing the trick. Really my goal for the day was to get close to 180lbs and when 160lbs went up like butter I jokingly thought 200lbs was in me today. Turns out it was and then some. So yeah, really pleased with a huge PR on these, I'm even reconsidering the Plat Plus show with this performance. I should have had three with 171lbs but I missed the first one forward. I haven't done incline log pressing in over a year (because I hate it) and I felt sluggish but was able to make improvements. It's just awkward for me. I got explosive strength but lack brute strength. I decided I needed to do some strict rows that don't tax the lower back and since I don't have any chest supported row things in the gym, I did bench rows, something I haven't done in a while too. Humbling I must say. I was expecting 195lbs to be a piece of cake but it wasn't so I murdered my ego and dropped it to 145lbs. This is going to be a work in progress. Rear delts got better each set. Stretching as usual.