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Old 11-05-2013, 09:51 PM   #25
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 420
Training Type: Strongman
Fav Exercise: Log Press
Reputation: 13037
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Default Dynamic Effort Upper, 11/5/13:

Warmup:
foam rolled upper back, 1x20 behind neck presses, 50 face pulls with band. stretching for pecs, delts, and lats.

1. Bench Press (+40 lbs of Chains):
Bar x 15
95 x 8
135 x 5
155 x 3, 3, 3, 3, 3, 3, 3, 3

2. DB Incline Press:
75 x 10, 10, 7. shut these down early, shoulder wasn't feeling it.

3. Iso-Lateral Hammer Row:

5 sets of 10 to 12

4. Seated DB Press:
75 x 8, 7, 6. Eyes were bigger than my delts!

Session Grade: 80%
Notes:
Kind of a mediocre session. Shoulder wasn't feeling tip top, but otherwise not just awful. Benching against the chains was cool, made me stay tighter and felt pretty good. I suck REALLY bad at dumbbell chest work and I have no idea why. Oh well. I am also thinking I need to stop using so many row variations; go back to the big 4 that have always felt good and delivered for me (Cable, chest supported, dumbbell, cambered bar).
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Best Lifts:
Squat/Bench/Deadlift (445/300/500)
Axle Press (270x4), Log Press (255x1), Farmer's (215/hand, 50 ft), Strict Press (225x1
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