April 21, 2013 – Rep Press Day

Spent some more time thinking and resting. Slathered my back with Icy Hot yesterday and did a nice walk and turned over the soil in the garden plot. I think I have stuff figured out to allow for the best recovery and strength gains. 1 day for lower body with deadlift emphasis (cube scheme), 2 days for upper body (incline pressing with cube, event pressing with 5/3/1) and then an event day for lower body.

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x3
135x3
165x1
185x1
205x1
230x10

Close Grip Axle Floor Presses w/ SlingShot
250x3
300x8
320x8
340x8

Incline Chest Supported Dumbbell Rows
125’sx12
125’sx12
125’sx12
125’sx12

EZ Curl Bar Overhead Extensions (seated)
115x12
115x12
115x12

IYT’s
5’sx12
5’sx12
5’sx12

37 Minutes of Stretching

Comments: Incline is weird. I have to be super fast or I can't get the lift.  For my goal, I checked to see what I'd need to match the predicted max based off of the last time. Just need 10 and got that with some effort. Maybe had another but with how crucial speed is for me on these, I called it there. Moved on to floor presses with a SlingShot. Never done these before and it was a tad awkward getting down to the floor with the SlingShot on. Only did one warm-up set (thought it was lighter) before going for the work weights. In retrospect, I should have played around with it a bit more. Quite strange as there were reps that were super easy and others that felt like max effort. In either case, these were a good overload. Got the reps for all sets on rows. Switched out the dumbbell for triceps. I prefer the dumbbell version but I can only really go up to 120lbs before I have to use a plate loaded dumbbell and I don't feel comfortable using that. Finished up with a lot of stretching.