November 18, 2010 - ME UB

Dynamic Warm-ups

Swiss Bar Floor Presses
45x10
95x5
135x3
165x3
195x3
225x3
255x1
275x1
295x1
315x1
330x1
340x1

Axle Incline Rack Half Presses w/ IW#1's dbl (+95lbs)
72x3
92x3
115x3
135x3
155x3
175x3
195x1

One Arm Dumbbell Rows (straps)
140x12/12 PR+5lbs
140x12/12
140x12/12

Seated Rope Cable Face Pulls
80x12
90x12
100x12

37 Minutes of Stretching

Comments: Pretty good workout. Swiss bar was awkward to unrack (first time doing that as the first time I used it I was doing them suspended from chest level). That will take some getting used to I'm sure. Always takes me a bit to get warmed up on straight weight bench lifts. Got 340lbs which is 10lbs off my barbell max. Probably had another 5lbs in me but no reason to go for that when I had just barely got the previous rep. Probably could have done five reps with 306lbs but I screwed up the second rep and wasted a lot of energy. Next exercise was another new one. I picked it up from reading Clint Darden's log on Elitefts. Essentially a partial incline press off of pins with an axle and band tension. He's using a different band rigging setup so I just went with what I thought might be similar. I also didn't know how I would do so I started really light (and forgot to add the micro weights to make the bar 75lbs). I was quite surprised that I was able to do 175lbs for a solid triple and to find how hard this exercise hits the shoulders and triceps. Definitely a keeper. Went on to an exercise I haven't done in a while; one arm db rows. I figured I wouldn't have lost any strength on these and I was right; did 140lbs for three sets of 12 with some effort. I then did a twist on an old lift by doing face pulls on the rowing stack. In the past, I had done it using the pressdown stack that only goes up to 150lbs and feels much lighter than the row stack and pulldown stacks. These felt good. Went home and stretched.