May 21, 2011 - DE UB

Dynamic Warm-ups

Close Grip Bench Presses w/ Chains
No Chains
45x10
Add Chains(+50lbs)
45x2
95x2
135x2
175x2
205x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2
240x2

Parallel Bar Dips
bw+55x8
bw+90x8
bw+125x8
bw+160x8 PR+5lbs

Neutral Grip Incline Dumbbell Bench Presses
75'sx8
95'sx8
110'sx8
125'sx4 PR+3 reps

Bent Over Rear Delt Dumbbell Raises
52.5'sx12
72.5'sx12
92.5'sx12

36 Minutes of Stretching

Comments: Shoulder felt a bit better but it was acting up on the first few sets. Took some time to get my back set and keep the stress off the shoulder. I didn't lockout the one rep on my seventh double with 240lbs (wasn't thinking) but I came back on my final set and just embarrassed it. Started out cautiously with dips. I got the first five reps with 160lbs fairly easy but had to fight tooth and nail for the final three. I started out too light on incline as I had forgotten that I had done 120lbs for eight reps last week. I fixed my error on the next set. 125lbs was quite unwieldy (plate loaded) but I managed to improve from a struggle of a single to a solid four reps. Finished up with rear delts and stretching. Last tough workout before the competition. Just going to do light stuff on Monday and Wednesday and then wait.