DE Upper – 5.10.10

Me, Tom, Matt, Jeff Stru, David Silver from 90210, Zuck

Warmup: Foot MFR, Toe Pulls, Z-Drills, Segmental Rolling, Brettzel 2.0 (still working on a new name)

Bench Press (pinky on the ring)
Triples up to 175+160 bands
Triples up to 265+20 weight releasers

25 deg Incline Tricep Extension/Pull-ups
30×15, 50 2×8
BWx5, +16kg 2×5

Board Gauntlet (1-, 2-, 3-, 4-, 5-; thumb on smooth)
135+purples weaved singled
5 reps each @ 1-2-3-, 2 reps @ 4-, 1 rep @ 5-
–Felt very strong for all benching, still painful @ lockout on R. I will be 100% back after we figure out the R shoulder.

Assistance
Armbar – 16kg 2×5
Band Triceps – Green 2×15
Face Bulls – 40# 2×20
4 1/2 month old Breathing – 2×10 breaths

Conditioning (Ropes – neutral grip – double arm waves)
40/20 x 4min
rest 1min
20/40 x 5min

Excited at bench coming back.  It was rocking just until trying to lockout the triceps.  It is a very quick onset, and I can’t lock out, but both shoulders are so much better than where they’ve been.

  • May 10, 2010

Leave a Reply 2 comments

Shawn Boylan Reply

Charlie,
Any specific reason you do the arm bars? I’ve tried them a few times but never left them in for amount of time. Training is looking good.. Shawn

Charlie Reply

Armbars give me a good combination of mobility and stability in a less than provocative (overhead) position. By forcing my backside to lock up, I am expecting my pec minor to relax and get long. It has been a mainstay for me for the last several months, almost a year.

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