September 09, 2010 - ME UB

Dynamic Warm-ups

Axle Strict Presses
75x5
75x5
105x3
130x3
155x3
175x1
195x1 PR+5lbs
210x1 PR+20lbs
225x1 PR+35lbs
240x1 PR+50lbs
216x3 PR+26lbs

Close Grip Rack Lockouts
225x3
275x3
315x3
365x3
405x3
455x3 PR+35lbs

Pullups
bwx12
bwx12
bwx12

G-Man Pressdowns
125x15 PR+5lbs
125x12
125x12

40 Minutes of Stretching

Comments: It's a good thing I'm trying out more strict pressing based overheads because my legs are just dead. I've been moving like a slightly more spry Frankenstein's Monster. Unfathomable soreness. Never been the best at strict pressing, especially not for a max, so I was unsure what to expect. Now I have done 230lbs for a triple on a barbell but my best on my axle was only 190lbs. The 190lbs was on my hollow bar (so much easier to press) and I had tried 210lbs and I missed it horribly. Now on this solid axle my best was only 175lbs for a triple and I missed 195lbs on that. Just to give you an idea of how little I was expecting on this today. I was thinking this will suck on my first warmup with 75lbs but then felt a ton better on the next set. Then the doubts came back as I put on weight haha. After 210lbs, I was unsure if 225lbs would go. Luckily my dad arrived. Ok, so now I have to get it. A little bit of a struggle but got it. I said screw it, add 15lbs more to it. I have to get, I have to get was what I was thinking. I got set and pressed. So ugly but it went inch by inch. The face I made on this was a cross between thinking really hard and straining to poop or what I like to call "constitration". So yeah, big PR on that overall and also the most I've ever strict pressed. Did a down set and that last rep was even tougher and uglier than the 240lbs. Didn't think it was possible but it is. Then on to rack lockouts. I haven't done these in at least three years (back when I was on my partials kick) so I was unsure if I could match my best back then so my plan was just to go up to 405lbs to see how it went. That left me wide open to crush it with 455lbs. That was a max effort and my triceps were just dead. I didn't feel like setting up bench rows today so I did pullups. I weighed in at just under 265lbs with my shoes on (they weight just over 4lbs) which is my heaviest bodyweight I've done pullups. Not too bad buy my biceps were getting pretty fatigued doing these, back was fine. I may do these on the weeks I do overhead. Honestly, I'm thinking about rotating around different back exercises depending on how I feel. Keep things fun. G-mans were insanely tough. During the first set I was wondering if I had accidentaly put an extra 50lbs on or something. Every single rep was hard fought. My arms and lats were pretty much meat balloons by the end of this workout. Did lots and lots of stretching for my legs.