October 21, 2010 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Bench Presses
45x10
75x5
105x3
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
345x0
297x4

Barbell JM Presses
135x3
165x3
195x3
225x3
255x3 PR+10lbs

Wide Grip Cable Rows (straps)
240x12 PR+15lbs
240x12
240x12

G-Man Pressdowns
145x15
145x15
145x15

32 Minutes of Stretching

Comments: Back was really sore today, especially my upper back from the gm's and back extensions. First time using the swiss bar and it's been a long time since I've done rack suspended benching, been even longer than regular benching. When I did 225lbs, I felt I could do it for 10 if some effort so I felt confident in pressing over 300lbs. Then I did 255lbs and I thought no way was 275lbs going haha. I guess I got more warmed up as I got up to 330lbs. Missed 345lbs at lockout (still working that hard). That effort made my left trap tighten up. Got four reps on the down set. Felt real good as my best with a barbell on these was 290lbs so definitely a ton stronger. JM's felt pretty good. I know I use loose form on these but my goal is to make the lockout as awkward as possible. Rows were quite easy even though my right bicep was tight. I'll go up 10lbs for next time and then I'll have to try it with added weight to the stack I guess. G-man's started out easy but got really tough by the last set. Really looking forward to a day off of lifting and then sleeping in on Saturday to recover.