October 16, 2012 - Upper Body Training

Dynamic Warm-ups

Axle Jerks
72x5
102x3
132x3
162x3
192x3
222x1
252x1
282x1
302x1
317x1 PR+2lbs

Axle Overhead Lockouts
172x1
222x1
262x1
312x1

Axle Overhead Quarter Squats
352x1
402x1
442x1
472x1 (5 second hold at top)

Parallel Bar Dips
bwx52 PR+3 reps
bw+55x21 PR+10lbs & 2 reps

26 Minutes of Stretching

Comments: Workout went very well. Now that I've accepted that I am a jerk man, overhead is becoming comfortable and consistent. Jerks do not like a lot of reps for warm-up so I cut back a little. Hit a small PR but called it there even though I felt good for a little more. No point this close to the show to get anymore stress or chances for missed lifts. Build from here. May have taken over two years to add two pounds but who cares, it is finally progress. From there, I did lockouts in the rack. Doing something new with this stuff. Essentially, do lockouts from right on top of my head to a tough single and then go into quarter overhead squats to a tough single. Lockout was a bit below my best but I'm lifting from about 2" lower than I usually do. Big difference in terms of overhead rack work haha. Haven't done the overhead squat partials in a while so it a little interesting finding the sweet spot on these as I haven't done them with an axle before. I could only hold the top set for a couple seconds but it is definitely a PR for the most weight I've supported overhead by a wide margin. Dips were the rest of the workout. Very happy to have a break from these next week. Getting exhausting doing so many dips but it is doing my upper body a world of good. If only my high school wrestling coaches could see me repping the crap of dips now haha. Stretched and went home. Only two more hard workouts to go.