February 20, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x2
95x2
135x2
185x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2
228x2

Neutral Grip Seated Dumbbell Presses
70'sx5
80'sx5
90'sx5
100'sx5 PR+2 reps

Parallel Bar Dips
bw+125x8
bw+125x8
bw+125x8
bw+125x8

Bent Over Rear Delt Dumbbell Raises
82.5'sx12 PR+2.5lbs
82.5'sx12
82.5'sx12

45 Minutes of Stretching

Comments: Quite a few aches today. Left hamstring was tight from yesterdays session and my right bicep was a little achy but no where near as bad as yesterday. Benching went well, although it was a little sloppy at the start. I'm thinking that when I get back to doing normal workouts for the lower body, I will alternate between bands and chains for bench (three week waves) but alternate between barbell and ssb for box squats but always use band tension. Still thinking it over though. Shoulders were a little off, though that might be from having to clean the weights now. Royally screwed up getting the 70lbs dumbbells to my lap. I think the clean knocks off two reps or so off what I can do fresh. Did the bare minimum and got the 100lbs dumbbells for five reps. Lower back got real tight during this set. Moved on to dips. First time doing these without propping the weights up on bench. Managed to get all the reps this time so very happy with that. I think once I can do sets of eights with 180lbs, I'll be benching over 400lbs. Rear delts were off to a rough start as it made my right shoulder blade ache. Not sure what was up with that. Quite a bit tougher but the weight felt much more manageable as the workout. Did a ton of stretching, a lot of emphasis on the hips, glutes and hamstrings. Left one was extremely tight, had to bite my lip some times due to the tension. In other news, I may be co-promoting a contest this year. Still in the planning phase.