July 29, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Incline Bench Presses
45x10
95x5
135x3
185x1
225x1
275x0,1 PR+25lbs

One Arm Dumbbell Rows
80x10/10
100x5/5
120x21/21 PR+5lbs & 1 rep

Barbell Push Presses
50x1
70x1
90x1
110x1
130x1
150x1
170x1
190x1
210x1
230x1
250x1
270x1
290x1
310x0,0

One Arm Dumbbell Rows (straps)
155x13/13 PR+4lbs & 3 reps

Barbell Overhead Quarter Squat Lockouts
225x3
275x3
315x3
365x3
405x3 (3 second hold on last rep)

27 Minutes of Stretching

Comments: I hate incline benching. Really hit or miss. Stuck with the quarter/plate jumps this time. Felt good so I went for 275lbs. Missed it spectacularly as I pressed it out away from my chest. Literally took a 10 seconds breather and gave it another shot. Super ugly but I got it for big PR.Next was one arm dumbbell rows. Quite easy but my upper back got quite pumped from the high rep set. Push pressing just plain sucked today. Really disappointed with how these went. Went back to the rows for a heavy set with straps. Loaded up the dumbbell with as many 10's as I could fit on there. Not bad, just weird breaking up the lifts like this. Going to have to use 25's next time as there is no more room. Started heavy and took big jumps on overhead quarter squat lockouts. Mike said it was ok. Really tough to find the groove on these. Off by an inch and it gets away from you. Had an awful time with 405lbs. Could only hold it overhead for three seconds. Decent amount of stretching to finish up the day.