October 25, 2013 – ME UB

Dynamic Warm-ups

Reverse Band Close Grip Barbell Bench Presses w/ AB's
No Bands
45x10
95x5
Add Bands (-90lbs)
135x5
185x3
225x3
255x3
285x3
315x1
345x1
375x1
405x1
435x1
455x0

Axle Strict Presses
75x3
145x3
175x6
195x6
215x6
235x6 PR+5lbs & 1 rep

EZ Curl Bar Skull Crushers
95x12
95x12
95x12

Chest Supported Rows
355x12
355x12
355x12

IYT’s
5’sx12
5’sx12
5’sx12

26 Minutes of Stretching

Comments: Tired this week. Went with reverse band presses. No way to set them up with my preferred bench so I used the power rack. It is not fun taking the bar out of the j-hooks. My best lift for reverse band bench was 405lbs with light bands. Considering the average bands were going to help even more off the chest and I did 400lbs straight weight last week. Lifts felt heavy and slow but video showed me fast lifts. I really wanted to get 455lbs but not happening today as it stopped around halfway. Haven't missed a lift in a while but I told myself it wasn't that bad and to move on with the workout. I wasn't sure what my 6rm was on axle presses so I started light to end on just 10lbs more than last week. That didn't feel so bad so I belted up and put 20lbs more on the bar. Tough work. First three were ok but the last three got exponentially tougher. Back bend and everything on these. Felt good to lie down again after that for triceps. Again, easy stuff, working on making them work. First set of rows surprised me but did much better on the last two sets.