September 25, 2012 - Upper Body Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
145x3
185x3
215x3
245x3
275x1
305x1
335x1
355x1
375x0 (assisted)

Bigg Dogg Strongg Dumbbell Clean and Presses
25x1 R
25x1 L
45x1 R
45x1 L
85x1 R
85x1 L
105x1 R
105x1 L
125x1 R
125x1 L
145x1 R
145x1 L
165x1 R
165x1 L
180x1 R
180x1 L
195x0 R
195x0 L
195x0 R
195x0 L

Comments: Forgot my camera so no video for this workout. With Jenkins at WSM, there really wasn't anyone at his place to spot me for benching so I wasn't sure what to do. I remembered something I'd overheard why training on Sunday about how other guys used to train at several gyms all around town to get in all of there event training in a day since they lacked equipment. So I trained the bench press at the Y and dumbbell at Catalyst. My benching felt a little off (lower back feels weird) and while my lockout feels stronger than ever, off my chest feels like it is lacking. 355lbs went up with no issues but I wanted to attempt the PR. Hit my sticking point and it only took a nudge from the spotter to blast through it. Can't count it until it is all me. Drove across town to get in my dumbbell work. Everything felt good warming up until I switched to the actual dumbbell. The diameter of the handle just pried my right hand open in the racked position, stretching out my thumb. Really stinks to aggravate that place yet again. Meant to put 185lbs on the dumbbell instead of 180lbs but it is such a hassle getting on the collars and caps secured that I just went with it and hoped it was easy enough to make another attempt with more weight. Right side was a little tough but the left just flew up there. 195lbs was just too much at this time, but it is close. Almost an exact repeat of my first workout back from the Pro-Am, but with 20lbs more weight. I got a few more weeks to get it. I attempted the weight twice more so to get used to the weight on the clean and feeling it on my shoulder so I get an idea of how I need to move under it. My clean has improved a lot on these, used to have to prop it up on my knee first with this weight. Biceps were quite sore from all of this. It was way too late to stretch (gym closing) so I just went home and ate.