March 09, 2011 - ME UB

Dynamic Warm-ups

Close Grip Barbell 3-Board Presses
45x10
95x5
135x3
180x3
210x3
240x3
270x1
300x1
330x1
350x1
370x1 PR+5lbs
385x1 PR+20lbs
347x3 PR+18lbs

Swiss Bar Seated Presses w/ IW#4's (145lbs)
45x3
60x3
75x3
90x3
105x1

Neutral Grip Pullups
bw+5x8
bw+25x8
bw+45x8
bw+65x8 PR+2 reps

Dual Axis Rear Delt Machine
75x12
75x12
75x12

34 Minutes of Stretching

Comments: Good day for board pressing. I wasn't sure it would be at the start as my right elbow/bicep was feeling weird on the warm ups. Once I moved on to singles, that feeling went away and I knew I was going to have a good session. I'm not sure if it's from the increased focus on pressing, or if it's doing heavy dips, or doing speed work for bench, or the band pressdowns or if it's a combo of all/some but I'm actually feeling comfortable benching. There was a little hesitation with 385lbs but it went up fairly smooth. Might have been good for a bit more but figured this was good for now. Got three on my down set and went for a fourth but only got it a few inches off the boards. I guess my shoulders and triceps were a bit beat from that as swiss bar band stuff was pretty tough. Just got to keep plugging away. Got eight for my last set of pullups and rear delts were okay. Still figuring out the best way to perform on that particular machine.