ME Upper – 6.11.10

Me, Tom, Jeff Stru, David Silver from 90210, Ant, Santo

Warmup: Foot MFR, Toe Pulls, Static Hips/Dynamic Arms, Brettzel 2.0, Indian Clubs

Bench Press (El Gordo, pinky on the ring)
5s up to 195+90 chains
2×205+90 chains
–Feeling good off the lower pin.  It got me a couple times, but I am getting full reps.  I wanted more on the 205, but I’m not angry.

Pull-ups/1-arm Wave Rows
BWx5, +20kgx5,x3, +40kgxfailed
28kg 3×10/10
–Went for the PR on the single and got a little past half way up, maybe 3/4.  Maybe if I hadn’t done the 20kg reps, I would have had the juice.  Hmm, also didn’t use chalk.  Maybe next week I will try it again after a few BW reps on the first.
–Wave rows are how we do 1-arm rows where there is no pull from the elbow.  It’s just a bent arm shoulder extension.

Gauntlet (El Gordo, thumb off the ring)
125+90 chains – 3 reps @ 1-,2-,3-,4-,5-board
–Left a ton in the tank.  Should have gone for 5 reps or closer grip.

Assistance
125 Swiss Bar Floor Press Lockout – 1×10
Z-Drills
–I asked Steve to come over and coach me, and we went through seated hip circles and SL Hip ABD cirlces and some ballistic stuff with the left hip and neck in R SLDL position.  After the Z- work, he had me do 2 laps in the parking lot which really turned down my amp.  He said it was fine to go back to lockouts and whatever else, but I was done.

Shoulder Conditioning
Indian Clubs – Movement 1, 2 Clubs
COC Trainer 5 grips, switch hands
4×60/60

Great workout, and we’ll go again with bench on Monday with DE.  Excited about being able to grind through the lockout now.  Stayed @ 179-181 BW all week, so whenever it’s heavy, I say 180.  Tomorrow going to try 225 for 20 raw w/wraps with the UCLA bar or Buffalo bar.

  • June 11, 2010

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