August 23, 2010 - DE UB

Dynamic Warm-ups

12″ Log Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
170x2
200x2
Add Bands (+125lbs)
90x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2
115x2

Close Grip 5-Board Presses
170x3
210x3
260x3
300x3
350x3 PR+35lbs

Neutral Grip Incline Dumbbell Bench Presses
100'sx8 PR+10lbs
100'sx9 PR+1 rep
100'sx9

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

31 Minutes of Stretching

Comments: Last hard workout before the contest. I felt like something must be off with the set of bands I was using as I had hit big PR's against it but saw very little go over to my reverse band or log press from the rack. I checked this particular set of bands and it turns out they were much weaker than my previous set. It was only 110lbs instead of 140lbs. So now it makes sense. That tension is too light so I went with the over setup that makes lockout tough (125lbs of tension) and I'll be using that for this cycling. Shoulders were pretty fatigued but made them all easy. Board pressing I wasn't sure how it would go. Turns out pretty good. Probably had at least one more, maybe two if I really gave it everything. I said screw it on incline and loaded the dumbbells up to 100lbs instead of 95lbs. Got eight reps the first set and blasted out nine the other two sets. Good. Moved up in weight on rear delt stuff and that was quite exhausting. Surprised that I didn't need much stretching after missing it for last tough workout. I did spend quite a bit of time stretching out my chest and lats. I am thinking what would be the best way to train for Nats with these two contests, whether I should deload for both or just this one and treat the next as a really tough events day. Anyway, one more gym workout and then done.