November 22, 2010 - DE UB

Dynamic Warm-ups

12″ Log Push Presses w/ IW#4’s choker & #3's basket
No Bands
90x5
90x5
130x2
160x2
190x2
Add Bands (+125lbs)
90x2
110x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2
130x2

Double Overhand Axle Power Shrugs
225x3
265x3
305x3
345x3
385x3 PR+10lbs

Seated Rope Cable Face Pulls
105x12 PR+5lbs
105x12
105x12

36 Minutes of Stretching

Comments: Good session. Right calf muscle was very tight the day before so I intentionally missed the morning bus so I could walk on it and get some blood flowing into it. Still quite stiff. Not sure what happened as I got to the gym but my left ankle started to bother me, it felt as if I had been hit by something there. Some sets were good, some not so good on log push presses. Two more weeks at this band tension. Last set was picture perfect. Axle power shrugs were pretty good, got a lot of height on them up to 305lbs. Not so much on 345lbs. 385lbs was very tough to hold on to and really wanted to come out of my hands but I got the reps. Finished up with face pulls. I'm dropping the rear delt raises as the one arm rows hit the same area in a similar fasion. First set felt terrible but the last set was butter. These make my shoulders feel happy. Finished up with stretching. I'm most likely taking off Wednesday from lifting (I have a massage scheduled for after work) rather than do a deload workout. So next workout is most likely Sunday.