April 29, 2013 – Speed Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x2
135x2
165x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2
190x2

Seated Swiss Bar Overhead Rack Presses (from top of head)
125x3
150x3
175x3
190x8
200x8
210x8

Incline Chest Supported Dumbbell Rows
130’sx12
130’sx12
130’sx12
130’sx12

EZ Curl Bar Overhead Extensions (seated)
120x12
120x12
120x12

IYT’s
5’sx12
5’sx12
5’sx12

32 Minutes of Stretching

Comments: Gym was pretty packed. Incline was open so no issues there, Had a slight scare with 165lbs but corrected it. Original plan was 6x2. I felt it was too big a drop in volume from 8x3 last time so I did 8x2 instead. Still good, may have to make it a cycle of 10x2,8x2 and 6x2 next time. Tried out something new for the next exercise. I was expecting this to be tough on the triceps but it was equally tough on the shoulders. Used a bit less weight than I anticipated as well. Really tough. Got the reps for all sets on rows surprisingly. Never felt easy at any time but the first set always seems to be tougher than the second set. I may need to throw in a warm-up set eventually. No problem with triceps stuff or shoulders. Finished up with a bit of stretching.