January 13, 2011 - ME UB

Dynamic Warm-ups

Axle Push Presses w/ Chains
No Chains
75x5
105x5
Add Chains (+50lbs)
85x3
Add Chains (+72lbs)
90x3
Add Chains (+116lbs)
90x3
115x3
135x1
155x1
175x1
195x1
215x0,0,0
215x1
230x1 (scary)
240x0
196x2

Suspended Swiss Bar Zydrunas Presses
105x3
125x3
145x3
165x3
185x3
205x3

Neutral Grip Pullups
bw+25x12 PR+5lbs
bw+25x12
bw+25x12

37 Minutes of Stretching

Comments: This little cold I have is just not going away. Took a bit to get set up as I had to bring all the chains into the gym from my car and then reconfigure the leader chains. Shoulders felt off at the start. 195lbs went up like nothing but I messed up with 215lbs and missed it three times. I got angry and focused and it went up super easy. I looked at the video and it appears that I did a little jerk with the weight instead of push press. That made me mad too. So I added more weight and gave it another shot. No jerk this time but I lost my balance and started to walk back and hit the rack. Even though I started to kind of black out, I recovered and locked it out and stabilized the lift. Unfortunately, I wasn't aware of where I was so when I brought the weight down to rack it, the one side bounced off the pin and swung down, hitting the ground. All thumbs today. I cleaned up the mess and put the bar back and added some more weight. Couldn't get enough drive into it as my shoulders were just shot. Only two reps on the downset. Even though it was messy, I'm happy with my overhead strength improvements. The weight was roughly 346lbs at the top of the 230lbs single. Moved on to Swiss bar z presses and didn't have issues there. I started light like I did with the axle z presses I did a month or so ago as I haven't tried strict pressing with the Swiss bar and it puts the weight far out in front of my body. So I was very pleased to match the weight I did on the axle. Pullups were tough but I managed to get all my reps with them. Then stretching.