September 23, 2010 - ME UB

Dynamic Warm-ups

Close Grip 4-Board Presses w/IW#2's dbl
No Bands
45x10
95x5
145x3
185x3
Add Bands (+170lbs)
45x3
75x3
105x3
135X1
165x1
195x1
225x1
250x1 PR+5lbs
265x1 PR+20lbs
275x1 PR+30lbs
231x4 PR+26lbs & 1 rep

12" Log Cleans
190x3
220x3
250x3
280x3
310x2 (suck)

Barbell Bench Rows (straps)
225x12 PR+2 reps
225x11
225x10

G-Man Pressdowns
125x15
125x15
125x15

36 Minutes of Stretching

Comments: Triceps are getting swole haha. This band tension used to kick my ass on presses. My PR on this is actually from when I first got the bands and I haven't been able to replicate it since. Hell, doing 195lbs with this tension to a freaking 6-board about six months ago almost stapled me. So very pleased to see my triceps flourishing. 265lbs felt heavy as hell. I was thinking no way is this not going to go down through the boards and into my sternum. Good thing I was wrong haha. 275lbs felt even heavier and it looked like it had me defeated but I grinded it out. Noice. Triceps were pretty beat for the down set but still did well. Log cleans kind of sucked. Ok, they really sucked with 310lbs. I had about twice as many misses as I did successful lifts. I'm chalking it up to my hips, back and abs being beaten senseless the day before with the zerchers, gm's, back extensions and situps. I got four months to fix it so no worries. Bench rows get no easier. Surprised to get two more reps on the first set. These sets take long due to how explosive I have to be to get the bar up and that gets fatigued quickly. I switched to a solid attachment for the G-man's as the rope just becomes hard to hold on to when my hands get sweaty and chalk doesn't work. It's a horseshoe shaped attachment so I can get the same grips as I was using with the rope. Rocked these. Almost did a double take at the stack with how easy I did the first rep. Stretching and a day off.