May 22, 2012 - DE LB & May 23, 2012 - ME UB

Allergies have just sucked this month. On the cusp of getting sick but just haven't gotten in to that point yet so just slightly miserable is all.

May 22, 2012 - DE LB

Dynamic Warm-ups

18" Safety Squat Bar Box Squats w/IW#4's
No Bands
65x10
115x3
155x3
Add Bands (+145lbs)
65x3
115x3
155x3
205x3
245x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3
280x3

Safety Squat Bar Step-ups (24" Box)
45x3/3
70x3/3
90x11/10 (can't math today)
100x10/10
115x10/10 PR+10lbs

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

31 Minutes of Stretching

Comments: Back to how I used to train my box squat. Little bit of shock getting used to it (the band tension, different shoes) but started to feel comfortable about half way through my working sets. Next time should be even better. Step-ups went well, though I did an extra rep because I wasn't paying attention. Glute hams felt good too.



May 23, 2012 - ME UB

Dynamic Warm-ups

12” Log Push Presses w/ Chains
No Chains
90x5
90x5
Add Chains (+50lbs)
90x3
Add Chains (+72lbs)
100x3
125x3
150x1
175x1
200x1
225x1
245x1
255x0
215x1
215x1
215x1

Swiss Bar Floor Presses
145x3
195x3
235x12
255x12
275x12 PR+2 reps

Seated Overhead Cable Triceps
60x3
90x3
120x2 (too heavy)
90x12
90x12
90x12

29 Minutes of Stretching

Comments: Wasn't sure how this would turn out today. My main concern was my triceps as I didn't want to have the cramping thing from last week. My fears were abated as it wasn't an issue. Pleased with that as it means I can go forward with submitting my entry for the Pro/Am. Just got to get approval for time off at work. Haven't done push presses on the log with this chain weight setting before. 245lbs was tough, maybe had another 5lbs in me. My foot slipped on 255lbs on the initial leg drive and I lost all tightness. I called it there rather than waste energy. The singles after that got better each set. Swiss bar floor press went well, I had not done them in a while and I was pleasantly surprised to find that the lift didn't feel uncomfortable or unfamiliar like some lifts I do after a long hiatus. The issue was that my triceps got fatigued quickly though so it was a bit of a fight for any reps past six on the last two sets. I lost upper back tightness on the last set and had to rack the weight to readjust and get the last two reps. Went back to doing the cable triceps. They don't bother my elbows and wrists like skull crushers. Over estimated my strength on these and had to adjust accordingly.