Dynamic Upper, 4-19-02

[b fold the truth]

Well...didn't feel super strong when I woke up. Anytime my legs are sore it makes me tired all over...haha.

Flat Bench Press
258 x 3 x 8 sets, 45 sec rest between sets, speed work
315 x 6

Incline Bench Press
359 x 0...hit the uprights on the way up...probably would have missed it anyway
315 x 1

Board Presses, index finger completely on the smooth
315 x 1 no board
315 x 1 1 board
315 x 1 2 board
315 x 1 3 board
315 x 1 4 board
315 x 1 5 board
45-60 sec rest between sets, all very easy

Seated Pulley Rows
50 x 15
95 x 8
140 x 6
185 x ....uhhh....wait till I post a pic

2" Thick Bar chins
BW x 6 x 2 sets

Standing Dbell Curls
55's x 8 x 2 sets

I stayed up till nearly 4 in the morning trying to rig up some new boards (cut them with saw by hand...lol) and trying to rig up a seated pulley row to my current power rack. I knew I just had to find a way...

Feel pretty good at the moment and my chest will probably be a little tight. Thinking about increasing my sled dragging quite a bit, leaning up SLIGHTLY, and maybe increasing my muscular endurance. Just a thought though..

Now for some pics...

315 on the flat bench, pinky on the power ring

 

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This is my incline set up. The safety pins are an inch below my chest...and you see where the J hooks are that I have to take the bar from. It is basically bottom position...and above my face when I start. A lift off would be nice once in a while..

 

[b fold the truth]

About to give 359 a whirl on the incline. Really thought I could get it today...

 

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Doing the 4 board press. I paused it for about 3 seconds so my little sister could take a pic. Thought the camera was never gonna flash...lol

 

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The 5 board press. I think this movt showed me that if I can tuck my shoulders and pull my elbows in even closer...I can get my bench range down to a much smaller range of motion.

I dunno...I have EXTREMELY longarms though.

I used a close grip...index finger totally on the smooth...but probably didn't pull my elbows in enough. I did pause for a second or two.

 

[b fold the truth]

Ok...this is what I was building at 4am last night. I have a pully attachment at the top of my power rack..and knew I could find a way to set this one up.

 

[b fold the truth]

Look at me go. This might really help me with my arm over arm rope pulling. I haven't been able to do these in years!!!

 

[b fold the truth]

Lats feeling good now...used to love these. Great stretch at the bottom for the lower back too. It might even help with getting the atlas stones off the ground!!!

 

[The Shadow]

Nice pics.

Question - Is there a benefit to doing the board presses over setting pins in a cage??

 

[b fold the truth]

Well...ok...so I am NOT an engineer. Should have used a stronger hook. When I pulled on the hardest set...it straightened the hook that was holding my bottom pulley...

I remember hearing a snap, me flying backwards and seeing a flash while I was flying backwards... I just knew it was gonna be a Kodak moment..

laugh now!!!!