Friday, July 22, 2011

Entry #918

Bench press:
200 x 5
230 x 5
260 x 9
> Felt incredibly strong. Warm-up is probably to thank: 6 sets alternating between super fast band presses and doing reps with the bar. Also some push-up pluses which are amazing prehab and help train scapulae retraction. Band pressing does, too, since the further I step away from the rack with the bands in tow the more they pull my arms back.

I'm keeping in mind something I heard Dave Tate say on Iron Radio. Here's what I would do before a heavy set:

"Gonna aim for 10. I'd really like to get that. Maybe get 9 as a safe option. Hopefully 10, though."

Here's what I think now:

"I will for sure get 9."

And that's what I did.

Dumbbell press:
110s x 8, 7, 6
95s x 6
80s x 7
> Failed a couple reps trying to reach 8. Need to watch out. Triceps were heavily fatigued.

Band pressdowns:
20, rest pause, 5

Bent-over dumbbell rows:
115 x 8, 7, 6, 7, 6
> Strict. Might do Kroc-style rows for high reps with the 125s in heavier weeks. Wonder if using a barbell would work.

Bilateral dumbbell curls with Fat Gripz:
50s x 6, 5, 6