December 09, 2010 - ME UB

Dynamic Warm-ups

Close Grip Axle Bench Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
95x3
Add Chains (+116lbs)
85x3
115x3
145x1
175x1
205x1
225x1
245x1
255x1
265x0
218x3

Barbell JM Presses
145x3
175x3
205x3
235x3
265x0

One Arm Dumbbell Rows (straps)
145x12/12 PR+5lbs
145x12/12
145x12/12

35 Minutes of Stretching

Comments: Okay day, certainly getting better at benching exercises (should carry over to log press). Never benched with an axle or done full range presses with the chains. The axle is quite a bit friendlier on the wrists, but tough to lockout, like the Swiss bar. I set the chains up so that they were off the ground at lockout to add a stability issue. Should teach me to be more efficient in my lifting by cutting down on wasted movement when I unrack it and when I press. I got off balance with 245lbs so 255lbs went up about the same. Should have just went to the down set but it was very close with 265lbs. Triceps and pecs sore after fighting that rep haha. JM's sucked, not much to tell there. I'm going to switch to suspended presses on the floor (z-presses) as the supplementary lift on my benching days. Rows were heavy, sloppy and hard. Didn't help that the middle of my upper back is still feeling that halfton yoke walk from Saturday. Finished up with stretching. I believe I have the goodmornings situation figured out as well as the z presses, just a few tweaks to get a good schedule set up and it's a go.