March 02, 2011 - ME UB

Dynamic Warm-ups

Axle Push Presses
75x5
105x3
135x3
165x3
195x3
225x1
245x1
265x1
285x1 PR+13lbs
305x1 PR+33lbs
320x0
275x2 PR+3lbs & 1 rep

Close Grip Barbell 4-Board Presses
230x3
260x3
290x3
320x3
350x3 PR+15lbs

Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x6 PR+5lbs

Dual Axis Rear Delt Machine
55x12
65x12
75x12

33 Minutes of Stretching

Comments: Today was another test of sorts. One part was testing my leg/recovery. Last week my lower back acted up from lifting heavy for my lower body and I had to cut my upper body workout short. The other part was trusting in Dave Ostlund's pressing ideas. I hadn't been following them to a T as I had kept in push pressing for about half of my overhead training. I decided however, right before my injury, to make push pressing a smaller part. Of course after I was injured, it had to go away for a bit completely. When I read one piece where Dave was doing pressing with both 80lbs of chain and 120lbs of chain, I realized that that was a way to sort of train push press (or at least simulate it) while working on bridging the carry over from strict press to push press. This was still kind of theory though so today would shed light on that. My goal weight was very light as my best push press with an axle was 272lbs. I knew I should be good for more as my best was 285lbs with a log so that was the minimum I'd accept. Weight felt light on the warm-ups so I did a triple with 195lbs (supposed to be my first single). Singles were quite easy and I only used the rehband belt which is good since that usually all I use when I do clean and presses. On 285lbs, I noticed I did a little bit of a double dip. I made sure that wasn't the case for the next set. Got psyched and blasted 305lbs up. Awesome. 33lbs PR. Overhead is moving along nicely. I went looking for my hard belt for the next set and I noticed it floating in the air. Or that is what it looked like in the mirror. A young kid, wearing a shirt the same color as my belt, had borrowed it to do some deadlifts. I bemused as he had it all the way to the last cinch in the belt and it was still a bit loose on him. I get teased for having a "girl's belt" because of my narrow waist so you can imagine how small this kid was. I waited until he was done before I asked him if I could borrow my belt back for a set. He seemed a little embrassassed (my belt wasn't in my bag but like a foot away so understandable to think it was gym property). Had a close miss with 320lbs (need more triceps) and lent him back my belt so he could do another set of deadlifts. I sucked on the downset, I lost my balance on the second rep, made the next a grinder to lockout and then only got my left arm near lockout on my next attempt before having to rack it. Had a bit of a break before board presses as I had to return to my car for my bungee cord as well as tear down the weights. Rather than keep hammering away at the weight, I went down 15lbs. Only had a little struggle but got a triple with 350lbs for a pr. Going up slow on these. Now I changed things a bit with pullups and I'm going to apply this to my other 4x8 exercises (except for one which I'll explain later). My feeling is that it is harsh to jump into a PR weight on dips and pullups with not much warm-up. One unintended result is that when I get to PR weight on the final set, I'm actually quite fatigued rather than hitting it fresh. Tested out weight for the new rear delt exercise. Went home first rather than stretch as my GHR had arrived and my dad and I were going to take it over to Max Fitness. My kind of final test will be to do one with my bodyweight, without any discomfort or pain, and that will let me know if I'm ready to begin event training again. Glute hams will be 4x8 with straight weight (when I get back to doing them) until I'm strong enough to do them with at least 10lbs added. Did some stretching when I got home. This makes two nights back to back where I've been up past 12. Need to get some sleep.