May 04, 2011 - ME UB

Yesterday's workout took a lot out of me. I had a plan to go heavy on some things on event day but I'm not so sure now, especially since I'm moving it up a day early this week (Mother's Day on Sunday). Just going to have to see how it goes. I don't know, maybe all this work is starting to payoff or I'm finally discovering my latent super powers because I've been making big increases in strength on things I generally suck at like triceps, overhead, squatting, deadlifting, ect.

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+50lbs)
75x3
Add Chains (+72lbs)
75x3
Add Chains (+94lbs)
75x3
Add Chains (+116lbs)
75x3
100x1
120x1
140x1
160x1
180x1 PR+5lbs
151x4 PR+5lbs & 1 rep

Close Grip Barbell 4-Board Presses
245x3
275x3
305x3
335x3
365x3 PR+1 rep
395x2 PR+30lbs

Bent Over Barbell Rows (straps)
225x8
255x8
285x8
315x8 PR+15lbs

Lower Trap Dumbbell Raises
17.5'sx12
27.5'sx12
37.5'sx12 PR+2.5lbs

43 Minutes of Stretching

Comments: Despite the aches, a darn good workout. Much like last week, my shoulders were feeling pretty tired. I aimed for just a small increase on my axle pressing with the chains. I got it and did well on the down set. I missed out on 4-board presses the last time around because of feeling crappy and the Swiss bar not agreeing with me. Things started out bad as my right shoulder ached with the first set. The ache went away with each set and I finally got to my goal weight for the day. I've missed getting a triple with 365lbs several times. This time, I got it fairly easy. Now I had to decide if I wanted to push it or stay with what I got. I went with more. Only managed a double with 395lbs but it is a big PR for me. It's 10lbs over my previous 1rm. One thing that really jumped out at me was how much better my form and arch have become on benching exercises. It's like I almost know what I'm doing haha. I decided to keep up this trend of heavy ass weights by bumping up my planned weights for rows by 10lbs. Made for a very very difficult last set. But it's good for me haha. Did the db LT raises, last set was difficult. Going to be at this weight for at least another week. Stretching and then done.