September 30, 2010 - ME UB

Dynamic Warm-ups

12" Log Push Presses w/ Chains
No Chains
90x5
90x5
Add Chains (+28lbs)
90x3
Add Chains (+50lbs)
95x3
Add Chains (+72lbs)
100x3
Add Chains (+94lbs)
100x1
Add Chains (+116lbs)
100x1
120x1
140x1
155x1
170x1
185x1
200x1
210x1
178x2

Close Grip Barbell 5-Board Presses
185x3
225x3
275x3
315x3
365x3 PR+15lbs
405x1 PR+55lbs

Pullups
bwx12
bwx12
bwx12

G-Man Pressdowns
135x15 PR+10lbs
135x12
135x12

36 Minutes of Stretching

Comments: I got all the chains I wanted earlier than expected so I gave them a whirl. Pain in the ass carrying all of them in from my car (I park at the far end of the parking lot). I wasn't sure how much I could even push press with them so I started out conservative and made my way from there. I like them on overhead pressing. I was going to call it a day after 200lbs but it took me so long to get things set up for my down set that I said screw it and went for 210lbs. Felt good to get that one. Overhead is getting strong now. Triceps and shoulders were pretty dead but kept on trucking. The power rack was in use so I had to do my board pressing from the bench stands, which are too low for me. I had lift offs from 315lbs on. I should have called it after the set with 365lbs. The first two were ugly as sin but the third one I got in my groove and it felt easy. My right side of my neck was tensing up after the 365lbs set. Got 405lbs for a single barely and was stupid and tried another rep. First time I've tried or done 405lbs for any kind of board pressing. I stuck with just body weight for pull-ups as the pull-up bar is now a barbell on top of the cable station so it rolls around if you "wiggle" any on reps. I'll be adding weight to these next time. Went bold on pressdowns and fought out all the reps. Triceps are getting bigger and stronger. Stretching to end the day.