December 23, 2010 - ME UB & December 24, 2010 - DE LB

December 23, 2010 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Bench Presses w/ IW#2's dbl
No Bands
45x10
95x5
135x3
165x3
195x3
Add Bands (+170lbs)
55x3
85x1
115x1
135x1
155x1
175x1
195x1
205x0
160x3

Suspended Axle Z Presses
105x3
125x3
145x3
165x3
185x3
205x3 PR+20lbs

One Arm Dumbbell Rows (straps)
150x12/12 PR+5lbs
150x12/12
150x12/12

36 Minutes of Stretching

Comments: Felt better, getting some decent sleep and a small punchbowl worth of food did the trick. Triceps were twitching the whole time. Did 40lbs over my goal for the day so that is good. Would have liked 205lbs but there will be a next time. Really had to fight for all the reps with 160lbs. Moved on to Zydrunas presses. Quite pleased to see that my shoulder strength is on the up and up. Finished up with heavy db rows.

December 24, 2010 - DE LB

Dynamic Warm-ups

13.5” Safety Squat Bar Box Squats w/IW#3’s dbl
No Bands
60x10
105x2
155x2
205x2
255x2
Add Bands (+285lbs)
60x2
105x2
145x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2
175x2

Safety Squat Bar Lunges
185x5/5
215x5/5
245x5/5
275x5/5 PR+5lbs

Weight Swings
160x12 PR+2.5lbs
162.5x12 PR+5lbs
165x12 PR+7.5lbs

36 Minutes of Stretching

Comments: Filled with anger today as I woke up with a stiff lower back and I had to move quickly to get a workout in today as the gym was closing at 4. Didn't help matters that both squat racks were being used when I got there and my stuff was locked in the closest. Luckily, things worked out and I calmed down. The heat was on full blast so I was a sweaty mess for the workout. Squats went well despite doing heavy box squats against band tension earlier this week. Actually did all my working sets in under six minutes so definitely good pace. Lunges were a bit off at the start but my knees woke up and I made them deep for the last three sets. Weight swings were nice and easy so I upped the weight on each set. Went home to stretch. May train tomorrow but not sure yet.