March 24, 2013 – Heavy Press Day

Been taking a break from lifting as I did something to my back deadlifting on Wednesday. Doing soft tissue work on it as well as resting. Only exercise I did was go for a walk yesterday to help get some blood flowing into my legs and back. Spent the days since then just devouring information on The Cube Method (both powerlifting and strongman version) and I think I have my new workout stuff decided.

Dynamic Warm-ups

Swiss Bar Strict Presses
45x10
75x5
105x3
135x3
160x3
185x1
205x1
220x1
235x1
250x1
265x0

Close Grip Axle Floor Presses
160x3
210x3
250x8
270x8
290x8
300x8

Incline Chest Supported Dumbbell Rows
110’sx12
110’sx12
110’sx12
110’sx12

Dumbbell Overhead Extensions (seated)
110x12
110x10
110x10

IYT’s
5’sx12
5’sx12
5’sx12

28 Minutes of Stretching

Comments: Started out rough. Really, I knew that the strict pressing would suck so I picked the variation that I knew would hurt my pride less. Still pissed me off but it gives me a start. Went on to floor pressing. No stress on the back with these. Plan was just a good set of eight and I accomplished that and then some so that was a success. Lots of rows for the back muscles. Last minute threw in more triceps work. First set felt good but then I saw on the video that it wasn't as deep as I thought it was. Rectified this for the over sets. Lots of work put in today. Hopefully this is the way to go for me.