April 27, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
100x3
125x3
150x3
175x3
195x1
210x1
225x1
240x1
255x1 PR+5lbs
265x1 PR+15lbs
239x3 PR+9lbs

Close Grip Barbell Bench Presses w/ Slingshot
255x3
285x3
315x3
345x3
375x3 PR+10lbs
405x3 PR+40lbs

Bent Over Barbell Rows (straps)
210x8
240x8
270x8
300x8 PR+5lbs

Lower Trap Dumbbell Raises
15'sx12
25'sx12
35'sx12

42 Minutes of Stretching

Comments: Honestly, with how I felt before this workout, I thought it would be a crapshoot. I didn't get much sleep and my car was covered in pollen when I got up so allergies were acting up big time (couldn't put in my contacts). Lower back was sore from the day before (more from reverse hypers than deadlifts) as well as my upper back (deadlifts and front squats). Didn't help matters that my shoulders felt sore just warming up with the bar. So imagine my surprise that this turned out into a kickass session. I had maybe 5lbs more in me on the strict presses. Second time strict pressing over my body weight (I've gained 6lbs since the last time I did it). Actually didn't have to fight that hard for a triple on the down set (usually becomes a fight to the death haha). A group of guys wanted to use the rack for overhead work so I moved over to the bench I use for my speed benching for slingshot benching (didn't want to hog the rack for the whole night). First few sets felt easy. I had side spots from those same guys when I went for a 10lbs PR. Fairly tough and I wasn't sure if I could push it more. I thought back to the day before on how I was thinking the same thing with the front squats and when someone said I made it look easy, it was enough of a push to get me to up the weight some more. Put 405lbs on and hit a hard triple (really tough third rep) for a huge PR. Triceps are getting much stronger. Moved on to upper back stuff with rows and lower trap rasies. Right biceps was acting out again. Trap raises felt easier than last time, I'll up the weight some. Lots of stretching.