Wednesday, December 5, 2012

training 12.5.2012

Cube week 4, day 2 -- max bench

Traveled to LA today and didn't get back until fairly late, so in a bit of a rush to get this in so I can eat.  Tried to keep it smart.

Blue heat on shoulders, B-Ala/creatine mix, lots of water.  Dynamic warm-up and a ton of bar work -- took 30 minutes to get to the first work sets.

2 board 1x3 @103% of 1RM comp bench: 260kg, went up too easily; probably need to assume a little higher 1RM

3 board 3x12 @80% of 1RM comp bench, narrow grip: 200kg, and these were significantly harder; wasn't as explosive as they were supposed to be.

Lat pulldown 3x15
Triceps pushdown 4x15 heavy
DB military 3x10 -- took it pretty easy on these because of my right shoulder being balky the last week
Barbell shrugs with >100% bodyweight on the bar, 4x15 with a tight squeeze
Abs

All in all, pretty good.  Getting stronger, maybe making some gains on the bench.  We'll see.  Whole upper body is pumped right now like it's going to pop.

In the meantime, I need to get this shoulder back in business.  Baseball tryouts are mid-January, which is closer than you think.

Feeling great.  Body weight is up a little and my replacement blender part arrived today, so back in supershake form.  Now just need to make it through Christmas in good financial shape. 

Later, all.

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