Thursday, October 4, 2012

Entry #1109

Missed recording a poor deadlift day of 455 x 4. My body just did NOT want to pull that night; even the warm-ups felt majorly heavy. If I can get 480 x 5 next week I'll feel redeemed.

Tonight? Great bench press session.

Swiss bar bench:
200 x 3
225 x 3
255 x 9
> Blew this away, had gas for another rep. It's kickass how fast I'm improving at wielding the Swiss bar. Last cycle at this time I gutted out 250 x 7. 

Three I've adopted that seem to be helping:
1. External rotation exercises.
2. A warm-up that has variation over repetition (i.e. not doing the same primer movement for multiple sets but moving on to cover more ground).
3. A set or two of plyos before the main sets, like clapping push-ups. These did make my elbows click, though. 

As a result my shoulder feels fantastic. I'm actually tempted to go back to straight bar pressing.

Swiss bar pause bench with Fat Gripz:
165 x 5 x 10 

Dumbbell rows:
117.5 x 5 x 10
> With straps, no thumb, between sets of presses. 

Swiss bar curls with band:
10, 6

External rotations:
10 x 12, 15 

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