January 19, 2012 - ME UB & January 20, 2012 - DE LB

Got some snow last night. May mess with events for tomorrow but I could always go south to train if need be. Doing some thinking about deadlift stuff after my rack pull session.

January 19, 2012 - ME UB

Dynamic Warm-ups

12" Log Push Presses w/ Monster Mini Bands
No Bands
90x5
90x5
130x3
Add Bands (+75lbs)
90x3
120x3
150x1
180x1
200x1
220x1
240x1
255x0
250x0

Close Grip Axle Floor Presses
195x8
225x8
255x8
285x8 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x10 PR+3 reps

38 Minutes of Stretching

Comments: Upper back was quite sore still from rack work on Tuesday. Hit 5lbs over my goal weight for this (never done push presses against monster minis with any kind of bar) but would have liked more. Axle floor pressing felt good the first two sets but then felt crappy and hard the last two. Quite strange going from being a piston on these last week to slow crap this week. Still a PR on these. Over cable triceps felt better and I knew I'd get more reps on the last set this time. Whole lot of stretching.



January 20, 2012 - DE LB

Dynamic Warm-ups

18” Box Front Squats w/ Chains
No Chains
45x10
Add Bands (+65lbs)
45x2
95x2
135x2
185x2
225x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2

Hammer Strength Uni-Lateral Leg Presses
445x12
495x12
545x12
595x12 PR+1 rep

Modified Glute Ham Raises
bw+10x12
bw+35x12
bw+60x12
bw+85x7 PR+5lbs

32 Minutes of Stretching

Comments: Really worried coming into this workout as I felt awful at work just sitting around. Bruises on my thighs are clearing up a bit now. More yellow than purple now. Despite feeling awful, this was the best front squats have felt. Missed the rack on my fastest set which was more awkward than scary. First time through the six week front squat cycle for speed work and I feel way better with front squats than when I started. I think that 445lbs is doable on these this year at this rate. Manged to get all the reps this time on leg press. Slowly moving up and up on these. Legs kept sliding on glute hams, not sure what was up with that. Ugly reps on most sets (especially the last one). Always to be expected whenever I up the weight and change the sets. Looking forward to some rest.