September 27, 2011 - ME LB

Dynamic Warm-ups

18" Box Squats
55x10
105x5
145x5
195x3
235x3
285x3
325x3
375x1
415x1
455x1
495x1
525x1 PR+10lbs
550x1 PR+35lbs
570x1 PR+55lbs
513x3

Sumo Stiff-legged Deadlifts
275x5
305x5
335x5
365x5
395x5 PR+10lbs
425x5 PR+2 reps

Modified Glute Ham Raises
bw+5x12
bw+20x12
bw+35x12
bw+50x10 PR+2 reps

41 Minutes of Stretching

Comments: These Tuesday workouts seem to all be late ones these days haha. Really surprised myself on squats. I held my breath on 495lbs so that came up a bit harder than it should have. 525lbs was also kind of tough as I got pitched forward a little coming off the box so I wasn't sure if I would be getting more weight. Boy was I wrong. 550lbs went up easier than the previous set and figured I could get a little more. Even 570lbs wasn't too bad. Did not expect a 55lbs PR. Sumo stuff went well too. I felt like stopping after getting a small PR but figured this was my heavy part of the secondary exercise rotation so I went for more and surprisingly got that. I was pretty beat by the time I got to modified ghrs but still but the work in on them. Had to rush the last set (it was late). Lots of stretching.

September 26, 2011 - Extra Workout

Turns out I was accidentally using a higher percentage on my barbell box squats than I was supposed to be. I'll adjust them accordingly after going for a new max tomorrow.

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Walking definitely felt good today.

September 25, 2011 - DE UB

Yet another Saturday where I've done literally nothing. While relaxing, I need to get out of that habit. Certainly helping with recovering faster and lets me deload a bit. With no contests in sight for about five months, I'm not too worried. It was suggested that I go back to doubles on DE squats. I might, going to see how my ME session goes this week.

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
105x3
135x3
160x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3
183x3

Swiss Bar Incline Bench Presses
135x8
165x8
195x8
225x8 PR+1 rep

Bent Over Rear Delt Dumbbell Raises
37.5'sx12
52.5'sx12
67.5'sx12
82.5'sx12

35 Minutes of Stretching

Comments: I had downed about 1300 calories in shakes before lifting so I wasn't exactly thrilled with the idea of lifting haha. Axle stuff went much better than last week, no slippage this time. I didn't feel as strong going into swiss bar incline but I managed to improve. Upper back stuff was also better than last time (other than a magnet weight escaping mid set). Did a little lawn mowing before stretching. Doesn't make up for doing nothing yesterday but it did get a bit of blood flowing in my lower back.

September 23, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3
322x3

High Heel Leg Presses
520x10
610x10
700x10 PR+20lbs
790x10 PR+10lbs & 2 reps

Pulldown Abs
85x12
115x12
145x12
175x6

34 Minutes of Stretching

Comments: I had to wait a bit to use the squat rack. I blame the Crossfit games for this instance. Squats went well although I was sweaty. Got to stop doing the head bob thing. Did quite well on leg press as I knew I would. This cycle through should really be working them this time. Abs started out good but I just couldn't do any more reps on the last set. I'll get back there. Stretching felt good.

September 22, 2011 - ME UB

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
105x3
135x3
165x3
195x1
220x1
240x1
255x1
270x1 PR+5lbs
280x1 PR+15lbs
252x2

Close Grip Barbell Bench Presses
180x5
210x5
240x5
270x5
300x5 PR+15lbs & 1 rep
330x4 PR+45lbs

Bent Over Barbell Rows (straps)
210x12
240x12
270x12
300x12 PR+5lbs

32 Minutes of Stretching

Comments: I went a bit later than usual today. Head wasn't in to lifting after hearing that Jenkins injured his back at WSM. I did eventually go to lift. Strict press continues to improve. On close grip bench, I was thinking about calling it at 300lbs but I figured there wouldn't be any harm in trying for more. Though I didn't get five reps, it was still good. Rowing is still going strong. Felt good to get in some stretching.

September 20, 2011 - ME LB

Dynamic Warm-ups

15" Block Pulls
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
625x1
660x1 PR+15lbs
600x3 PR+15lbs

Wide Grip Romanian Deadlifts
315x8
345x8
375x8
405x8

Modified Glute Ham Raises
bwx12
bw+15x12
bw+30x12
bw+45x12 PR+5lbs


Comments: A bit of a late start to the workout but a good session. I was curious how pulls would go today since I'm doing them much more frequently with no bands or chains. Grip felt good, considered going for 585lbs DOH but figured I'd save it. Last time I did these, I could only break 660lbs off the blocks a few inches. Got it this time though it was ugly. Went a little heavier on my down set than usual but still managed to get three reps. The rack bar I used for wide grip rdls was a pain, kept getting caught on my thighs. Surprised to get all the reps on ghrs. Didn't have time to stretch.

September 19, 2011 - Extra Workout

I found out that my Shaw Strength Stone Sleeves won't ship out until October 1st. Balls. Good thing I don't need them right away.

Walking - 31 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Pretty nice and cool outside. Made for a nice walk.

September 18, 2011 - DE UB

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
100x3
125x3
150x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3
175x3

Swiss Bar Incline Bench Presses
135x10
165x10
195x10 PR+5lbs
225x7 PR+2 reps

Bent Over Rear Delt Dumbbell Raises
35'sx12
50'sx12
65'sx12
80'sx12

30 Minutes of Stretching

Comments: Felt pretty good. I had some issues with the axle sliding on my shirt but the pressing was easy. Felt good on swiss bar incline and decided to go from a bit more than planned. Upper back and stretching to finish off the day.

September 16, 2011 - DE LB & September 17, 2011 - Extra Workout

September 16, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
135x3
185x3
225x3
275x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3
310x3

High Heel Leg Presses
500x5
590x5
680x5
765x5
860x5 PR+3 reps

Pulldown Abs
80x12
110x12
140x12
170x12

36 Minutes of Stretching

Comments: Lower back was a little sore and a tad stressed with changes at work. Workout went well. Definitely felt a lot more comfortable with both squatting and leg press. Guess it doesn't take too long to get used to heavy band tension. I expect to be making pretty big improvements on leg press this time around now that I have shaken the rust off my quads and knees. Abs were good, tough last set. Getting better.



September 17, 2011 - Extra Workout

Walking - 31.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: I took it easy today. Happy with how Jenkins is doing at WSM. I got a flu shot so my left shoulder is a little sore. Walking felt good as did my high rep band stuff. Also did a little mowing (really relieves lower back soreness) and carried a bunch of cinder blocks up from the basement and put them in the garage.

September 15, 2011 - ME UB

Dynamic Warm-ups

Axle Strict Press 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
125x1
145x1
165x1
185x1 PR+5lbs
195x0
195x1 PR+15lbs
164x2

Axle Close Grip Floor Presses
185x9
215x8
245x8
275x8

Bent Over Barbell Rows (straps)
205x12
235x12
265x12
295x12 PR+5lbs

37 Minutes of Stretching

Comments: Exciting stuff with Worlds Strongest Man going on right now. Axle pressing with the chains didn’t feel too bad but with a hiccup at 165lbs, I knew I had to get my head focused on what I was doing. I had no issues with getting 5lbs PR but 195lbs just felt like too much. I was going to get ready for a down set but thought about how I want to be a Pro and this is my weakness and I need to push it. I got as amped as I could and got 195lbs. Messed up going for a third rep on my down set but whatever. I haven’t really done any floor pressing with an axle. I did do some thick bar pressing a while back with bands but it’s not the same. Feels awkward, more so than the swiss bar. I wasn’t paying attention and did an extra rep on the first set. Rows went surprisingly well though I did have to fight for the last few reps on the last set.

September 13, 2011 - ME LB

I’m now back up to my pre-injury weight of 271lbs. Hopefully I can add on to that now that I am healthy.

Dynamic Warm-ups

Deadlifts
135x5
185x5
225x3
275x3
315x3
365x3
405x3
455x1
495x1
545x1
Added Straps
585x1
635x1 PR+10lbs
572x2

Romanian Deadlifts
315x10
345x10
375x10 PR+20lbs
405x10 PR+2 reps

Modified Glute Ham Raises
bw+2.5x12
bw+15x12
bw+27.5x12
bw+40x12 PR+5lbs

40 Minutes of Stretching

Comments: Pretty good workout today. My form felt a little off on deadlifts but that didn’t seem to matter too much as I still hit a 10lbs PR. Guess that is a good sign. Had nothing left for the down set and only got two (I’m used to that on deads actually haha). I haven’t done regular rdls in a while so like the wide grip, I started light. My double overhand grip gave out on the last rep with 405lbs so I had to pull my last rep from the floor. My grip is probably back to normal now. Very surprised to get all the reps on modified ghrs. Had a big ol’ butt cramp on my third set. Lots of stretching.

September 12, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: First time since I started my chiro sessions that I could say my pain level was 0. It's been mostly between 1-2 for the past few weeks. Scar tissue in left hammie acted up a little near the end of my walk but nothing major.

September 11, 2011 - DE UB

I got a comment the other day about my most recent event training session that I wasn't being aggressive enough and that I wouldn't mentally intimidate anyone looking so tired. I feel it is a waste of energy to get super amped all the time. Perhaps they might be right about looking tired since I slept for almost 13 hours today. All the tired and soreness from this week caught up to me last night. Scar tissue in my left hamstring was acting up (probably the sand bag stuff and kegs), my right shin was sore from yoke runs and my left lat muscle as well. I think that was from csb box squats and snatch grip deadlifts.

Dynamic Warm-ups

Axle Clean and Push Presses w/ IW#1's Clinched
No Bands
75x5
75x5
Add Bands (+55lbs)
75x3
100x3
125x3
145x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3
168x3

Swiss Bar Incline Bench Presses
105x5
135x5
165x5
195x5
225x5 PR+10lbs
255x2

Bent Over Rear Delt Dumbbell Raises
32.5'sx12
47.5'sx12
62.5'sx12
77.5'sx12

36 Minutes of Stretching

Comments: Fairly sore coming into this workout. Haven't tried doing clean and presses with bands on the axle before so this was interesting. Worked out just as well as the log. I was worried about my right wrist acting up on these but it didn't really. Swiss bar incline started off really easy but got difficult when I put on an appreciable amount of weight. My wrist started to bother me when I got heavier so I put on my wrist wraps. I tried for a big PR and came up short. Finished up with upper back and stretching.

September 09, 2011 - DE LB & September 10, 2011 - Events

September 09, 2011 - DE LB

Dynamic Warm-ups

18” Box Squats w/IW#4’s clinched
No Bands
45x10
95x3
135x3
Add Bands (+145lbs)
45x3
95x3
145x3
195x3
245x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3
296x3

High Heel Leg Presses
420x8
510x8
600x8
690x8
780x8 PR+10lbs & 3 reps

Pulldown Abs
75x12
105x12
135x12
165x12

42 Minutes of Stretching

Comments: Workout went well. I knew it would start out rough since I haven't done regular box squats much since coming back from injury. Add to that my right wrist was sore from Thursday's lifting. Felt good but the band tension was quite tough on my wrists. I'll get used to it again. Leg pressing went better than last week. I feel I'm going to be obliterating my old numbers on this in the coming weeks as my knees and hips get used to these again. Not much to say on the abs. Tons of stretching.



September 10, 2011 - Events

Dynamic Warm-ups

Sand Bag Carries
200x30'/240x25'/250x25'
250x72'/240x72'/200x72'
250x72'/240x75'/200x72'

Yoke
440x80' (drops at 40')
440x80' (drops at 40')
500x240' (drops at 40')

Keg Loads
240x1 to 51.5"
300x1 to 51.5"
350x1 to 51.5"
350x1 to 57"
350x1 to 59.5"
350x1 to 65"
240x1 to 51.5"/300x1 to 51.5"/350x1 to 51.5"

Comments: An unexpected event day. I got a text the night before the event training at the Stable was Saturday instead of Sunday. I got there late as I had to carry bags of cut up and wet carpet out of the garage. I didn't want to do too taxing a session as I wanted to see how axle clean and press would go for DE day and going for a max deadlift on Tuesday. It had rained a little but it started to dry up when I got there. I decided to do some sand bag carries. Jenkin's IronMind Sandbag had been left outside so it had some rain water in it as well. I purposely carried these low and bear hug style because I hate myself. Actually it made it harder to move fast and put more strain on the glutes, lower back and hamstrings. I didn't want to do another set but I had to to bring them back. Some cars pulled in and I had to decided whether to wait until they left or do my carries around them. I chose the later. I didn't want to call it after just one event (everyone else was leaving besides Mike and Matt). I did some short yoke runs with quick turn arounds. Hoping to work up to doing this with 700lbs in the future. By this point I was solo and rather than do stones by myself (and to stay lightish) I elected to do keg loads. Haven't played with them since early last year. Worked on setting a baseline PR for height with the 350lbs freak keg and then did a short series. Enough for today.

September 08, 2011 - ME UB

Finally stopped raining. Enough rain to make it the worst flooding for the Capitol since 1976. Luckily, we live about 5 miles south so only issue for us was a few inches of water in the basement. My dad decided to do the Herculean task (almost Sisyphean if you ask me) of draining the basement by hand, which involved cutting up the carpet. Obviously he is exhausted today. Unsure about events but hopefully the rain holds off this weekend. Also ordered a pair of Shaw Strength Stone Sleeves.

Dynamic Warm-ups

12" Log Push Presses
90x5
90x5
135x3
165x3
195x3
220x1
240x1
260x1
275x1
290x1 PR+5lbs
305x0
305x1 PR+20lbs
275x2

Swiss Bar Floor Presses
185x10
215x10
245x10
275x10

Bent Over Barbell Rows (straps)
200x12
230x12
260x12
290x12 PR+1 rep

39 Minutes of Stretching

Comments: Despite not feeling the best, this workout went really well. My warm-ups felt good on log until I got to 260lbs. I knew I was in trouble as my lockout felt super slow. I feared that only a 5lbs improvement would be possible for today. I gave 305lbs a shot and when it didn't feel impossible, I knew I could get it if everything went perfect. I spent a bit of time psyching myself up and reminding myself to move fast and jam it into my throat like I have been doing on DE workouts. This time I wasn't denied. Only got two reps on the down set but I kind of figured that would be the case as I am terrible with pressing for reps off my chest. Still, my log is now equal to my axle PR's which is good news. Moving on to swiss bar floor presses, I never really pushed these before. I did do them for a ME workout once a while back but other than one week on working back to heavy lifting, I haven't done them. If they are good enough for Jenkins though... I started low and found that it was quite a bit easier than I remembered. Perhaps all this triceps work, strict pressing and rowing is doing something haha. The only issue was a bone in my right hand was aching pretty bad (it happens occasionally) and it hurts bad after letting go of the bar after a so I wrapped up my wrists to make it not suck so much. Happy to do my planned 5rm for 10 reps. Managed to get all the reps for rows this time, surprising with how sore my back is from cambered box squats and snatch grip deads, on top of the bruises on my arms. Did quite a bit of stretching.

September 07, 2011 - Extra Workout

This weather could make for a tricky event day this weekend.

Walking - 32.5 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: It was still raining out but I said I'm going walking so I did. Hoping for some good pressing tomorrow.

September 06, 2011 - ME LB

Second day straight of raining. My neck was really tight on my right side and the chiro session took care of that.

Dynamic Warm-ups

18" Cambered Squat Bar Box Squats
60x10
110x5
150x5
200x3
240x3
290x3
330x3
370x1
400x1
430x1
460x1
490x1 PR+5lbs
515x1 PR+30lbs
465x4 PR+29lbs & 1 rep

Snatch Grip Deadlifts
245x5
Added Straps
275x5
305x5
335x5
365x5
395x5
425x5

Modified Glute Ham Raises
bw+2.5x12
bw+15x12
bw+27.5x12
bw+40x8

30 Minutes of Stretching

Comments: Great workout but I am beat. Really had to fight hard to get 515lbs, my vision actually blacked out on that attempt. Followed that up with a hard four reps on the down set. My CSB box squats now match my barbell box squats. Could mean good things next box squat session. I started light on snatch grip deads as I haven't done them in a while and my PR without using a hard belt (I like saving that for max effort stuff now) was only 335lbs for five reps but that was way way back. I used the bent to hell rack bar and I noticed there was literally no knurling at the ends of the bar for my snatch grip so I strapped up on the next set and even then the straps were slipping. Had to chalk up my straps to keep slipping to a minimum. Tiring but these went well and I did 60lbs over what I was expecting to get. Dead tired at this point and it was getting late so I had to rush the mod ghr's. Almost got nine on the last set but just dead. Did some stretching later.

September 05, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Good thing I had off today, I was still pretty sore today. Extra workout stuff should loosen things up a bit and help with recovery. Going for some heavy box squats tomorrow.

September 04, 2011 - DE UB

Man was I sore waking up this morning. I was worried if I could even do this workout as my hips and upper back were tight and my calves and arms sore to the touch. Actually have a bruise the size of a tennis ball on my left arm from the IFSA shield. Also, congrats to my friend Brett Somerville on pulling 845lbs yesterday.

Dynamic Warm-ups

12" Log Clean and Push Presses w/ IW#1's Clinched
No Bands
90x5
90x5
Add Bands (+55lbs)
90x3
110x3
130x3
150x3
171x3
171x3
171x3
171x3
171x3
171x3
171x3
171x3

Swiss Bar Incline Bench Presses
115x8
145x8
175x8
205x8

Bent Over Rear Delt Dumbbell Raises
30'sx12
45'sx12
60'sx12
75'sx12

30 Minutes of Stretching

Comments: I went a tad later than usual and to my surprise, my soreness barely affected my workout if at all. Log pressing felt even better than last week with more weight. Next week is going be the start of my three week cycle with an axle instead. Should be interesting. Inclines with the swiss bar went well. I felt good for at least a rep or two on the last set. Taking it easy on this lift until I get used to it. Finished up with my upper back crap. These went better than expected. I was worried my sore arms would make these painful but the case this time. Finally got some stretching in haha.

September 02, 2011 - DE LB & September 03, 2011 - Events

September 02, 2011 - DE LB

Dynamic Warm-ups

18” Safety Squat Bar Box Squats w/IW#3’s clinched
No Bands
60x10
105x3
Add Bands (+95lbs)
60x3
105x3
155x3
205x3
245x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3
288x3

High Heel Leg Presses
410x10
500x10
590x10
680x10 PR+2 reps

Pulldown Abs
70x12
100x12
130x12
160x12

Comments: Had to make this workout as quick as I could due to dinner plans so I got to the gym early. Box squats still don't feel as snappy as before but I think a lot of that has to do with heavy rowing and me still getting used to that. On the plus side, my left hip is bothering me less and less and I actually noticed a big difference in just the one week so yeah to that. I haven't done any leg pressing since January so I was cautious. Everything felt good so I went onward. Pulldown abs went better than last time. Didn't have time to stretch.



September 03, 2011 - Events

Dynamic Warm-ups

IFSA Shield Carries
(I did a pick with a 239lbs Bigg Dogg Strongg H-Stone to prep)
400xpick
400x0'
400x18'
400x24'
400x148'

Bigg Dogg Strongg Frame Carries (20" pick)
375x72'
465x72'
555x72'
665x72'
725x72'

Simulated Truck Pulls (on rubber)
400x51'
400x70'

Atlas Stone Loads to 50.5"
No Tacky
250(18")x3
Add Tacky
300(20")x1
330(20")x1
350(20")x1
370(20")x1
407(20")x1

Comments: Well I finally got my money's worth out of an event day. I decided to drive down to Reston on Saturday since Mike would be there training as well. They have moved around a lot of stuff since I was last there at Crossfit Reston. Well, the first thing I wanted to do was play with the IFSA Shield. I have been wanting to try it out since Barry got it in early July so this was my first chance to use it. It's a piece of equipment with some history to it so much like the Inch Dumbbell, I had to give it a shot. When used in IFSA championships, it was on a pedestal so it was easy to get it in the crook of the arms and just go. Not the case for me. It was awkward and awful. Awkful if you will. My first go, I just attempted a pick and my second attempt I tried walking with it. That was a total failure. I went the "missed attempts are warm-ups route" and just kept at it. My next go a I got it a little higher on my body and managed 18'. I got it even higher on my next attempt and waddled 24'. I tried it once more and managed to pop it up high enough and get my arms under it. Success. I went 148' with it. That felt really good getting it. I have so many bruises from my attempts on my arms and legs. I then did some frame carries and worked up to a decent weight on those. Next was simulated truck pulls. Jenkins wanted to do these. The rubber mats created a ton of friction on the frame. I only used 400lbs and that was enough. My first run I started out fine but then around half way into it I started slipping and wobbling like a drunk cat. I kind of just slumped forward at 51'. That was awful but I knew I had to do it again. This time I knew how much suck to expect. This run started off choppy as I accidentally ran the frame over the excess rope. I finished the full run this time. It took me about a half hour to stop sweating. During that break, I debated whether I should do stones or not. It had been over two months since I last did stones and unlike the last time I had a hiatus from events, everything was fine. I decided to go ahead and started light. It felt awful in my arms after the IFSA shield stuff so I knew I had to keep it light and low volume. I just did singles up to 370lbs but with some minor prodding, I did 407lbs as well. I only applied tacky once so there was little tacky left by the time I did the final stone. It was a long day.

September 01, 2011 - ME UB

Still unsure if I'm hitting events on Saturday or Sunday down in Reston. Guess I have to decide tonight haha.

Dynamic Warm-ups

12" Log Strict Presses
90x5
110x3
130x3
150x3
170x1
190x1
210x1
230x1
250x1 PR+20lbs
265x1 PR+35lbs
275x0
275x1 PR+45lbs
248x3 PR+58lbs

Close Grip Barbell Bench Presses w/ Slingshot
265x5
295x5
325x5
355x5
385x2 (suck)

Bent Over Barbell Rows (straps)
200x12
230x12
260x12
290x11 PR+5lbs

37 Minutes of Stretching

Comments: Mostly an awesome workout. While I have been doing a lot of strict pressing, I haven't tried a log with straight weight. My left shoulder felt achy warming up but even so, I knew I had it in me for some big improvements. As usual, my shoulder felt better as I did singles. I had thought 250lbs would be my limit but it went up with only slight hesitation. I figured why not, and went for a bodyweight press. Got myself good and agitated and that went up about the same. Ok, more weight. 275lbs would be a 5lbs PR on my strict press, regardless of implement. I missed it on my first attempt (my right shoulder lost tightness) but it didn't feel impossible. Remembering my lesson on misses being warm-ups, I went at it again and got it. Now my log strict press is just 10lbs under my log push press. Hopefully that means big things next week when I test that lift. I hate doing reps with the log on my chest as the other reps are never like the first rep. I got an easy first rep on the down set and struggled for a second one. I put it down on the rack, took a breath and pushed for a tough third rep. Big PR's on this. Benching with the Slingshot was not so bueno. My wrists ached just lifting off with 265lbs and it didn't get any easier from there. I realize that my upper body wasn't quite ready for supramax weights just yet. The most I had put in my hands for benching in the last two months was only 275lbs so no wonder I felt like crap with 110lbs more. Finished up with rows. I was worried these would be awful with my lower back and hamstrings quite sore from Tuesday's workout. Went well but would have liked another rep on the last set but lats and upper back were just shot by that point.

August 31, 2011 - Extra Workout

Walking - 32 minutes

Band Face Pulls
IW#1'sx100

Band Press Downs
IW#1'sx100

Band Straight Arm Lat Pulls
IW#1'sx100

Comments: Same deal as last Wednesday; walking before class, bands after class.