April 02, 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

Parallel Bar Dips
bw+40x3
bw+75x3
bw+110x3
bw+145x3
bw+180x3 PR+30lbs

Neutral Grip Seated Dumbbell Presses
55'sx8
70'sx8
85'sx8
100'sx8 PR+1 rep

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

47 Minutes of Stretching

Comments: Good lifting today. I made changes to my training in that I'm making dips my primary lift after speed benching and having seated dumbbell pressing being the secondary exercise. Speed benching went well. Really psyched to be doing my bodyweight plus 4 plates, especially since I'm up 6lbs from what I was the week after my injury. Dumbbell pressing was kind of iffy. I got stuck on the 7th rep of the last set and brought the dumbbells back down to my lap. I thought about putting them down and accepting the one rep decrease from last week and chalking it up to doing dips before. But then I said screw that and reshouldered them to grind out two more reps for a one rep PR. Then did rear delts. The magnet weights did stick but not very well to the outside so I put them on the inside and that worked. Lots of stretching when I got home.