11 October 2011
Started out with some heavy overhead pressing, then switched to bottom-position bench presses. These hurt my left shoulder in a weird way, so I did some board presses instead.
Overhead press:
Warmup - sets of five, then triples, then singles to 185 lbs.
200 lbs. x 1
210 lbs. x 1
215 lbs. x 1
225 lbs. x 1
235 lbs. x fail
Bottom-position presses - 2 inches off chest:
135 lbs. x 10
185 lbs. x 5
225 lbs. x 3
Board presses - to around 5 inches off chest: worked up to 315 lbs. x 1. Might do these more often.
Pullups 3 sets x 8
Bent-over rows 135x8, 185x5, 205x5, 225x5, 245x4
Tricep pushdowns 3 sets x 12
EZ bar curls 4 sets
Double-KB bottoms-up presses 3 sets
Double-KB muscle cleans (without bending legs) 3 sets
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