March 16, 2011 - ME UB

Dynamic Warm-ups

Swiss Bar Strict Presses
45x10
75x5
105x3
130x3
150x3
170x1
185x1
200x1
215x1
230x1
245x1
260x1
234x2

Close Grip Barbell Bench Presses w/ Slingshot
230x3
260x3
290x3
320x3
350x3

Neutral Grip Pullups
bw+10x8
bw+30x8
bw+50x8
bw+70x7 PR+3 reps

Dual Axis Rear Delt Machine
90x12 PR+15lbs
90x12
90x12

37 Minutes of Stretching

Comments: I hate how when a cold is "getting better", more unpleasant things happen. Such as coughing. My original plan for today was to do strict pressing with my axle but I saw my Swiss bar out and figured why not do that instead as I haven't done a max with straight weight on it before. Shoulders felt fatigued as I was starting so I lower my goal weight for the day and took smaller jumps. It was weird though as even though the weight felt heavy on my shoulders, I would just launch that sucker up overhead. The camera didn't film my lift with 230lbs so I had pressure on to get 245lbs. A little tough but got it. Now I had to figure out if I had enough in me to add 15lbs or 10lbs. The 5lbs difference is a lot when it comes to strict pressing for me. I elected to go with the bigger weight as it would be the first time I strict pressed bodyweight. I got as focused as I could and gave it hell. Lots of back bend and a hell of a grinder but got it. Really happy with that. Only got two reps on my down set, but that tends to happen when I really have to fight for a single on strict presses. Tried out my bench slingshot. I knew immediately that this was a good investment during the first set. Very easy on shoulders but similar to board pressing. All the reps felt good and only had a slight struggle with the last rep of 350lbs. I could have done more but figured this was good for my first time using it. Went on to pullups. These are always tough, even with little weight added. Rear delts started off crappy but got better each set. Went home to stretch.