3 June 2009 - ME Chest

Shoulder Pre-Hab (L/R)
-Rotator Cuff Work - 5lbs
-Front/Mid/Rear Delt Work - 5lbs

Triceps/Wrist Warm-Up (L/R)
-Overhead Triceps Extensions - 45lbs
-Wrist Flexion/Extension/Adduction/Abduction - 20lbs

Neck Stretches
-All Directions

Flat Bench Press
-Bar X 20
-135 X 10
-185 X 5
-225 X 3
-275 X 1
-315 X 1
-365 X MISS (Felt light; but, I came out of the groove.)
-365 X 1
-375 X 1
-380 X MISS (Buried.)
-300 X 7

Incline Dumbbell Bench Press
-110's X 5
-110's X 3
-110's X 3

SCT Bench SRP
-365 X 15 sec.
-405 X 10 sec.
-405 X MISS (I was so fried I couldn't get it off the rack.)

Core Dips/Straight-Leg Lift Super Sets
-15/20
-15/20
-13/20

Cable Crunches
-100 X 20
-100 X 20
-100 X 20

Cable Torso Twists (L/R)
-50 X 20
-50 X 20
-50 X 20

My right shoulder is pretty sore today. I pushed it hard last night. I'm really pleased with the workout - things went really well. 375lbs went up sloooow. I had to yell at the guy spotting me to keep his hands off the bar! I think he was nervous. HAHA! I think I could hit 300lbs for 10, fresh. It didn't start getting heavy until the 6th rep - the 7th rep was all testicular fortitude. I had nothing on the 8th rep.

I tried Aaron's SCT bench SRP - they're real tough. I set up in the power rack so I had the safety pins. 365lbs felt really light and I'm sure I could have held it for much longer than 15 sec. 405lbs felt great on the first set - it came right out of the rack and I got into position easily. I started shaking around 5-6 sec. and by the 10 sec. mark it looked like I was convulsing. HAHA! The weight just dropped onto the pins. After several minutes of rest I tried 405lbs again...no chance! I was so fried I couldn't even get it off the rack. Good shit.

I'm not sure what to call the dips I do...or if I can explain them well here. I get up on the dip bars and squeeze my core tight as hell and rotate myself forward to begin the movement (parallel to the floor). It almost looks like I'm doing a push-up going into the dip. The body comes back perpendicular to the floor when pushing out of the dip. No swinging. These are tough.

Goody