January 05, 2012 - ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/IW#1
No Band
45x10
Add Band (+40lbs)
55x5
95x3
135x3
175x3
205x3
235x1
265x1
295x1
315x1
335x1
350x0
300x3

Swiss Bar Floor Presses
195x5
225x5
255x5
285x5
315x5
345x2 PR+5lbs & 1 rep

Seated Overhead Cable Triceps
70x12
85x12
100x12
115x12 PR+1 rep

30 Minutes of Stretching

Comments: I took off completely the day before and went to bed early to see if the increased rest would help my upper and lower back recover. Despite whatever is going on with my left trap/shoulder blade, this was a good workout. Second workout at the gym with all of the newbies. Figures I’m doing two benching exercises so spotting can by a catch 22 in some cases. I’ve never maxed with this band setup before as I was using it strictly for speed work in the past. It’s weird in that everything over 135lbs felts heavy as hell and it feels like a lot more than just 40lbs of band tension. I knew this from back when I did speed work so I aimed for the top end weight to be just a bit over my max without bands. Got that goal and then tired a little more but I guess too much for now. Didn’t help that my chest relaxed at the bottom of the lift. Since I knew I had more in me than what I achieved for the max single for the day, I did a little more than the usual 90% I use for my down set. Doing floor pressing after that was going to be a test to see how my body would take it as well as some revenge for last week. 315lbs was a technical PR but not counting. I felt I could get a triple with 345lbs but just got out of my grove. So far the two heavy flat pressing exercises idea seems to be working with no ill effects so far. I laid claim to all the equipment I needed for cable triceps so that I wouldn’t have a repeat of last week. Got all the reps so very happy to be improving. Surprisingly not much stretching.