December 20, 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)
95x2
120x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2

Neutral Grip Incline Dumbbell Presses
75'sx10
85'sx10
95'sx10
105'sx9 PR+5lbs

Bent Over Rear Delt Dumbbell Raises
75'sx12
75'sx12
75'sx12

40 Minutes of Stretching

Comments: Legs were pretty darn tired so a bit apprehensive with how push pressing was going to go today as this was going to be the last day workout with this band tension so it would be the heaviest weight. I had to wait a little bit before I could use the tiered squat rack (only place I can really do log press with bands) and then got to workout. I felt I had good power off the chest but lockouts were quite tough on most reps but I got them all. Next time I'll be using a higher band tension and a different setup. Shoulders were pretty beat after the log work when I got to incline dumbbell pressing. I got 8 with the 105lbers before I lost tightness and had to drop them. I took few deep breaths and recleaned the weights and grinded out one more rep. So close to 10 but perhaps next time. Moved on to rear delts. Got them pretty easy so I can finally up the weight. Did a lot of stretching when I got home. I forgot to add the previous day that I have made some alterations to my exercise selections for the ME days. I'm going from semi-stifflegged wide sumo pulls to just wide sumo pulls so I'll be working on getting my hips under me. I've also ditched the chain benching and switched that to chain floor presses. Also dropped axle based benching (besides the incline band rack version, I love that lift). Also, there is going to most likely be a snow storm on Christmas day so I'll be snowed in so events might not happen this weekend. Not too concerned with that as I've been working hard since September and I have planned for a tough event training session the following week. Another thing is that I'm moving my lifting days around to accomdate for my new schedule as well as making a Friday event day work for next week.