Dynamic Warm-ups
Close Grip Barbell Incline Bench Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
245x1
265x1
280x1 PR+5lbs
290x1 PR+15lbs
Bigg Dogg Strongg Dumbbell Clean and Presses
35x1 R
35x1 L
55x1 R
55x1 L
75x1 R
75x1 L
95x1 R
95x1 L
115x1 R
115x1 L
135x1 R
135x1 L
155x5 R PR+3lbs
155x7 L PR+1 rep & 3lbs
Comments: Quite good work today. Did the two gym thing again since Jenkins left for Madrid (Euro Arnold Classic). I prefer benching at the Y, I'm so used to the benches there. Incline is hit or miss for me but I feel I am getting better at hitting than missing now. Goal was to improve on 275lbs from last time (which was a big PR for me then). Got and decided to try for more. This was ugly and I air-humped it to hell. Pretty much looked like a flat bench by the time it started moving again. Don't care, I'll take it, especially since last year I was getting crushed by 50lbs less. Drove across the city to get in the dumbbell work. I was initially peeved that I was using the weight I was since I felt it was under what I was capable of that day. The numbers were based off of my best single from this training plan and I feel that that max was under what I could do. I stuck to the weight as planned though. Warming up was fine. Really hurts my right hand using the 3" handle for the first set. No timer so I had to go by feeling (one minute sets). Got five with the right in the time limit and barely missed a sixth rep. If it had went, it would have been six in the time limit. I tried again but too fried. Left side I got six definitely within the time limit and maybe the seventh rep but unsure since my camera decided to not film that set. Angry about that since I really wanted to see my technique for that set as it felt good. Thankfully I'll just be using my left arm for Nationals. Too late to really stretch.
Wednesday, October 10, 2012
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