January 26, 2012 - ME UB

I decided on Monday to make my upper body rotation be axle, log and strict (with either axle or swiss bar) instead of a benching variation. I figured that I’m already hitting a benching exercise as a secondary lift and that it would mesh nicely with how I am doing deadlift, block/rack pull and front squat for lower body in that it makes the third week not as stressful on the ME lift and that I’m going for a top 5rm or 3rm on the secondary exercise that week. I think this will be a good change.

Dynamic Warm-ups

Axle Strict Presses w/ Chains
No Chains
75x5
Add Chains (+28lbs)
75x5
Add Chains (+72lbs)
75x3
Add Chains (+116lbs)
75x3
100x3
125x1
150x1
170x1
190x1
205x1 PR+5lbs

Close Grip Axle Floor Presses
195x5
225x5
255x5
285x5
315x5 PR+10lbs
345x3 PR+10lbs

Seated Overhead Cable Triceps
75x12
90x12
105x12
120x12 PR+2 reps

29 Minutes of Stretching

Comments: Another good one. I wasn’t too sure how strict pressing would go since I haven’t done any in about five weeks. Weights felt good on my chest, definitely seeing this as a benefit from all the front box squats. Messed up my form a little on 170lbs and got a little off balance on 190lbs but I knew I could get 205lbs if everything went right. Good for a PR. Granted axle floor pressing hasn’t felt as easy as it did when I was doing sets of 12, I felt better than I did last week. I was quite surprised to get a solid triple with 345lbs. Had to wait a bit before I could finish up my workout as the preacher curl bench gets a bit more use in the gym now. Cable triceps stuff felt tough but I somehow made quick work of the last set. Didn’t have to do as much stretching as I was expecting.