February 13, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
175x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2
219x2

Neutral Grip Seated Dumbbell Presses
70'sx10
80'sx10 PR+5lbs
90'sx10 PR+2 reps

Parallel Bar Dips
bw+125x8 PR+15lbs
bw+125x8
bw+125x7
bw+125x6

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

35 Minutes of Stretching

Comments: Pretty good day. Definitely noticing the hamstring getting better. Actually had a helpful suggestion from a youtube comment (imagine that) for an exercise to add to my dynamic warm-ups to help stretch out my hips (Cossack Squats). A little tender in my left glute but doable. Went on to try out my new DE setup. Going to rotate between three weeks of chains and then three weeks of bands for both squats and bench. Percentages have been adjusted since I'm using a lot less accommodating resistance. Didn't feel too bad. Actually never used this much weight for DE work on bench before and this is my lightest week with the chains. Should be interesting. Moved on to shoulder presses. This was my ten rep week and I shouldered the dumbbells on my own this time since my leg felt fine enough. A bit tougher having to clean the first rep. Just managed to get ten with 90lbs. Dips were tough today. My initial plan was to go with three plates but I realized that was a very large jump so I took off 10lbs from that. Very tough, first time I haven't been able to get all the reps for dips. Sticking with this weight for next time. Rear delts went well, got them easy this time so I'm going to up the weight. Lots of stretching, I added back in some of the other hamstring stretches I had been avoiding.