June 05, 2012 - DE LB & June 06, 2012 - ME UB

Sunday was awful, just leave it at that.

June 05, 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
275x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3
306x3

Safety Squat Bar Lunges
95x3/3
120x3/3
140x12/12
150x12/12
160x12/12 PR+5lbs

Glute Ham Raises
bwx12
bwx12
bwx12
bwx12
bwx12

34 Minutes of Stretching

Comments: Squats were slow, really can't call them speed squats. Don't care, the sets and reps seem to do the trick when it comes time for a max. It's a big jump going up a band tension and weight, especially when I've been doing nothing but front squats for months. Knees felt really crappy on the warm-ups for lunges. Had to really bound around and get everything loose and warm. Had considered ditching them but the bounding and bending made them all right. Really exhausting, especially the last set. Finished up with glute hams and a decent amount of stretching.



June 06, 2012 - ME UB

Dynamic Warm-ups

Close Grip Barbell Bench Presses w/ Chains
No Chains
45x10
Add Chains (+50lbs)
45x5
95x5
125x3
155x3
185x3
215x1
245x1
275x1
295x1
315x1
335x1
297x3

Swiss Bar Strict Presses w/ Chains (+116lbs)
45x3
70x3
90x8
100x8
110x8

Triceps Pushdowns
75x3
100x12
100x12
100x12

31 Minutes of Stretching

Comments: After the crap that was Sunday, I've been thinking. This workout was the result of some of that thinking. Benching as main lift, strict pressing as assistance, event specific on event days. I haven't gone heavy on close grip bench with chains, always done it as speed work. Felt weird/good to be doing them. A bit of ugliness to get the last single but still a good start. Swiss bar pressing with the chains was hellish, my shoulders and triceps had squids of pain slithering through them by the last reps of the last set. Definite keeper. Once again went with the pushdowns. I guess I like them now.