July 08, 2012 - Upper Body Training

First workout under Mr. Westerling's tutelage. Current schedule is going to be Sunday, Tuesday and Thursday. I am looking forward to this training.

Dynamic Warm-ups

12” Log Clean and Presses (Strict + Push)
90x1+1
110x1+1
130x1+1
150x1+1
170x1+1
190x1+1
210x1+1
230x1+1
250x1+1

Pulldowns
100x5
130x5
160x5
190x5
220x5
250x15 PR+10 reps

Close Grip Barbell Bench Presses (2 second pauses)
45x2
95x2
135x2
185x2
225x2
275x2
315x2

12” Log Chest Supports
250x5
270x5
290x5
310x5
330x5
350x5
370x5
390x5
410x5 (6 second hold on last rep)

37 Minutes of Stretching

Comments: Clean and pressing felt pretty good. Nice and crisp. Press felt slow with 210lbs so I tried using a somewhat hard belt. 250lbs was as high as I felt comfortable going with the 20lbs jumps. No pain in my shoulders so happy about that. Pulldowns felt good at the start, a bit tougher once I got over 190lbs. Haven't done them regular style in a while so apparently a big rep PR. Pausing for benching is weird as I get a lot of power off my chest. I was looking forward to doing the supports. Boy were those exhausting. Lots and lots of sets to get up to a 5rm from where I started. Good workout, going to sleep well tonight haha.