August 21, 2011 - DE UB

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
117x3
137x3
157x3
157x3
157x3
157x3
157x3
157x3
157x3
157x3

Swiss Bar Incline Bench Presses
95x5
125x5
155x5
185x5
215x5

Rope Cable Face Pulls
80x12
105x12
130x12

31 Minutes of Stretching

Comments: Had a deep soreness in my delts and glutes from yesterday's farmer's walk runs. Some new stuff for this workout. I've done log pressing from the rack with bands for speed work before but never doing a clean. I used two benches to rest the log. I just cleaned the first rep because my I have more issues with pressing multiple reps from the chest. I felt awful warming up on the log and nearly got spanked on the first work set. I got better. I'm sure I'll improve on these with time. For swiss bar incline, I just used my z press weights but that turned out to be too light for what is supposed to be 90% of my normal working weights so I did another set. Sets my base PR for this lift. Face pulls started out great but then the cable broke. Sucks, going to have to find a substitute lift in the meantime or completely replace it and use bands for face pulls on extra workout sessions. Probably going to use rear delt dumbbell stuff.