October 11, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
170x2
200x2
Add Bands (+125lbs)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2

Axle Cleans
175x5
205x5
235x5
265x5 PR+2lbs & 1 rep (PR+5lbs & 2 reps for power clean)
295x5 PR+15lbs & 2 reps

Standing Dumbbell Lateral Raises
40'sx12 PR+2.5lbs
40'sx12
40'sx12

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

37 Minutes of Stretching

Comments: Another lazy day for me. Got off work for the Holiday (Columbus Day? Really? Not complaining haha) so I slept in again to recover from yesterday. Forearms were killing me so I was a tad worried I'd be horrible on axle cleans. I brought in my new t-bar row attachment (going to use that for viking press) and multi-grip Swiss bar. Log push pressing was easy peasy. Doesn't take me as long to get into a groove push pressing as it does with jerks, a definite plus. Axle cleans surprised the hell out of me. 175 and 205lbs were pretty much reverse grip curls with how easily they went to my shoulders without much leg or back. I can see where the hip thrusts are helping. Power/muscle cleaned the reps with 235lbs easy. I power cleaned the first three reps of 265lbs. My best on the axle before this was just 260lbs for a single. I could have called it there but I figured this is something I need to work harder at so I added another 30lbs. I got set up and missed racking the first rep. Crap. I told myself it was just jitters, that felt easy, it's go time. I formed it up again and got it. Then I got another. Ok, one more. Got it. By this time, my hands are numb so I undo my wrist wraps to let them "breathe" for a moment and put them back on to get two more reps. Almost lost the last one but recovered and racked it. Incredibly pleased with this performance. Then went on to dumbbell raises, both lateral and rear. Very strong on these as well. Finished up with stretching.