February 22, 2013 – Overhead Training

Dynamic Warm-ups

12" Log Jerks
90x5
90x5
120x3
150x3
180x1
210x1
240x2
255x2
260x2
270x2
235x8

Bigg Dogg Strongg Dumbbell Clean and Presses
72x3 R
72x3 L
97x1 R
97x1 L
122x1 R
122x1 L
142x7 R
142x7 L
152x5 R
152x5 L
162x3 R
162x3 L

Dumbbell Overhead Extensions (standing)
120x12
120x12
120x12

Incline Chest Supported Dumbbell Rows
110’sx6
110’sx6
110’sx6
110’sx6
110’sx6

Band Triceps Pressdowns
MBx25
MBx25
MBx25
MBx25

27 Minutes of Stretching

Comments: With the events posted for the Pro/Am, this workout had some changes made. There is only one pressing event and it is dumbbell. I wasn't really sure what to make of that as most have two pressing events. I asked Jenkins is thought on that and he told me to keep in a two arm press and do dumbbell work either 2 on and 1 off or every other week. Decided to keep log work in the mix as the April show has clean and press for reps and also because axle rarely feels awkward or crushing on my chest like a log does if I don't do it. The every other week method will work well with my progression schema for the dumbbell so win-win. Despite the weights making my upper body ache, the leg drive was outstanding and the weights were flying up on log. Was only supposed to do three heavy doubles but I messed up my mental math for the last one so I did another one with the correct weight. Felt a little fatigued doing the rep set but got the planned reps with little trouble. Some balance issues with the last rep is all. Feeling good with how log is going. I was somewhat dreading circus dumbbell as it hasn't been good for me like it has in the past. No idea if it is the size of the dumbbell or the handles we use now. Haven't touched a dumbbell really since Nats last year so incredibly rusty. The power is there but the conditioning and technique need to built up and come back. Got to stop thinking so much and make a predetermined decision on how I want to lower the thing. It seems to be that dropping it back to the shoulder is the best method for me if I can control to minimize the bounce and keep it close for the next rep. I had the added difficulty of using spring collars as I couldn't find my wrench for my heavy duty collars. Had to stop every so often to put them back on and track down the weights that exploded off the dumbbell. Exhausting work but happy with the work. Basing my weights off of 200lbs as the goal. Gym closed right after my last set of dumbbell so I had to drive across town to finish up the assistance work. Different dumbbells there so I had to change my weights and just did heavier rather than more reps as planned. Overhead extensions were quite the challenge while rowing was super easy. Recovered with stretching and double meat burritos from Chipotle.