February 09, 2011 - ME UB

Dynamic Warm-ups

Rack Suspended Swiss Bar Seated Presses w/ IW#1's
No Bands
45x10
Add Bands (+40lbs)
35x5
55x3
75x3
95x3
115x3
125x1 (misloaded)
150x1
165x1
180x1
195x1
210x1
185x4

Close Grip Barbell 4-Board Presses
245x3
275x3
305x3
335x3
365x2

Neutral Grip Pullups
bw+55x8 PR+5lbs
bw+55x8
bw+55x8
bw+55x8

Seated Rope Cable Face Pulls
150x12
150x12
150x12

34 Minutes of Stretching

Comments: I was very stressed out today and I had trouble focusing as my mind was going a mile a minute thinking about tweaks to my routine. I'm making changes to my speed work stuff and I'm also working on setting up my training for when my leg is better. I spent the first part of the workout trying out a new band setup for benching that just has one band wrapped around the bottom of the bench and anchors it with one dumbell. Tested bands #1, #2 and #3 and found them to be 40lbs, 70lbs and 110lbs respectively. As I said, my mind was scatterbrained and I was very hesistant with what exercise I should do. I eventually did rack suspended seated presses with the Swiss bar with #1 bands. My inital setup was too low so I had to raise the seat. It wasn't bad (other than misloading my first single, forgot to add a 10lbs plate to the one side) but I wasn't thrilled with it and I even kind of knew I'd be ditching this exercise from the rotation as I was doing it. My racing mind had me do 4-boards again. This was stupid, especially with my head not in it. Form didn't click until the third rep with 335lbs. 365lbs felt easier than last time but I guess that psyched me out and I missed the third rep again. Pullups felt better than last time. I got all the reps with face pulls but they still feel very tough so I'm going to stay at this weight until it feels easy, just like I do with the rear delt stuff. Hopefully I get these ideas sorted out and under control soon.