August 28, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
135x3
185x2
215x2
245x2
275x2
305x2
325x2

Dumbbell Bench Rows
70'sx5
90'sx5
110'sx5
Added Straps
130'sx5

Bigg Dogg Strongg Dumbbell Clean and Presses
35x1 R
35x1 L
55x1 R
55x1 L
85x1 R
85x1 L
105x1 R
105x1 L
130x1 R
130x1 L
147x1 R
147x1 L
162x1 R
162x0,0 L
162x1 L
152x5 R
152x6 L

Comments: Back is feeling better bit by bit. I'm now realizing how effective the recovery cycling in this workout truly is. Benching didn't feel so hot, I think a lot of it had to do with the new bench setup and the thin barbells. Weights felt heavy on my chest. My lower back fatigue was probably making it harder for me to keep arched. Called it when I felt I was struggling. Didn't have access to a chest supported row station so I went with the alternative provided of doing dumbbell rows while being supported by a bench. Had to use plyo boxes to make it high enough. Forearms were quite sore from events on Sunday. Ran out of dumbbells so had to load up the thick handles. Used straps since my grip was cramping. Really tough to get the five reps. Moved on to circus dumbbell after that. Looking for some redemption from last time. Granted I'm still not where I want or need to be, familiarity and comfort with the dumbbell is returning to me. Other than two instances where the weights fell off (got get a better wrench), it was solid work. Messed up a little on the rep sets. It was supposed to be 10lbs more than last time, not 10lbs less than the single for the day. Oops.