April 06, 2011 - ME UB

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
100x3
120x1
140x1
160x1
180x1
195x1
205x1
215x1
187x3

Close Grip Barbell Bench Presses w/ Slingshot
245x3
275x3
305x3
335x3
365x3 PR+15lbs

Bent Over Barbell Rows (straps)
195x8
225x8
255x8
285x8 PR+10lbs

Lower Trap Dumbbell Raises
30'sx12 PR+2.5lbs
30'sx12
30'sx12

40 Minutes of Stretching

Comments: I needed a good workout today. Soreness and stress needed to be expelled. Now the last time I did strict pressing with this chain weight (barbell), I was surprised by how tough it was. Axle strict pressing is tougher, at least with this axle it is. So when 180lbs was a bit tough, I knew that that wasn't going to cut it for me. I added weight and got my goal weight for the day (match my barbell weight) but I knew I could do more. So I added 10lbs more. Not bad, and I could have called it there as I felt I had maybe another 5lbs in me. But I thought of yesterday and how I felt I had a little more in me on the deadlift and how overhead and deadlift are my weaknesses that I must overcome and I knew I must go up and not be afraid of failure. So I slapped on another 10lbs and fought through the grinder of a lift. Very happy with this. Down set was similar in that the first two reps were fast and the last one was just like the last heavy single, but more grindier haha. On benching with a slingshot, I was having a hard time keeping myself from wobbling. Either my upper back was still fatigued from events and heavy deadlifts/front squats or the fabric on my shorts weren't giving my any traction. Made things a bit tougher than I would have liked but I got what I planned on doing. Rows still feel weird as I move up in weight. You wouldn't think 30lbs jumps would be so drastic but it apparently is as 285lbs felt a lot heavier than 255lbs. Lower trap raises felt nice. Lots of stretching.