May 01, 2012 - DE LB & May 02, 2012 - ME UB

May seems to have picked up where April left off for me. Not workout wise that is, they've been good so far. My dad's mother passed away last night it has made both home and work a bit stressful. I haven't experienced a death in my family, at least not at an age where I understand what is happening. My dad's father passed when I was still a toddler. At any rate, this is uncharted territory for me.

May 01, 2012 - DE LB

Dynamic Warm-ups

18" Front Box Squats w/ IW#3's
No Bands
45x10
95x3
Add Bands (+95lbs)
45x3
95x3
135x3
175x3
209x3
209x3
209x3
209x3
209x3
209x3
209x3
209x3

Safety Squat Bar Lunges
105x3/3
130x3/3
150x10/10
160x10/10
170x10/10

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

31 Minutes of Stretching

Comments: Like this setup. Took a bit to get used to  the change in box height but felt good after a while. I think the unilateral leg stuff is helping with my yoke work. Finished up with glute hams and stretching. After two stressful days at work, it was good to get a workout in and joke around with friends.



May 02, 2012 - ME UB

Dynamic Warm-ups

12” Log Push Presses w/ Chains
No Chains
90x5
90x5
Add Chains (+50lbs)
90x3
Add Chains (+94lbs)
90x3
Add Chains (+116lbs)
110x3
140x1
165x1
185x1
205x1
220x1 PR+5lbs
190x1
190x1
190x1

Swiss Bar Incline Bench Presses
130x3
170x3
200x8 (crap)

EZ Curl Bar Skull Crushers
60x3
100x3
130x12
130x12
130x12

33 Minutes of Stretching

Comments: Shoulders were still sore but they are feeling better with the new adjustments at the chiro sessions and getting massages to get my upper back muscles and traps to relax. Decided to do what I thought was stupid by doing push pressing. My legs actually felt quite good despite the leg workout the day before. Not really much soreness. Form felt a little off but got it together for a small PR. I'll take it after the weeks of utter crap that were my attempts at overhead training. Took 30lbs off and did three singles since I want to work on my max strength for the pro-qualifier. I cut the incline short, my anterior delts were just way too sore, no reason to push through that pain when I had a successful overhead press session going. I'm going to ditch incline. Just way too much direct shoulder work has been beating up my shoulders and killing my pressing. Not sure what I'll use to replace it in the routine. Finished up with triceps and stretching.