January 28 - Maximum Effort Upper Body

Bench Press

Warm Up

30x135, 20x225, 6x315

Working Sets

2x340, 1x365, 1x385, 1x405 (had a momentum issue)

Chin Ups (I'm trying!)

-85 of BWx4, -100 of BWx5, -85 of BWx4, -85 of BWx3

DB Skull Crushers

20x40, 12x50, 10x50, 10x50

Push Press - Barbell (Reps)

20x95, 15x115, 10x135 (Definitly need to up this weight next time.

Pushup-Row-Dumbell Crawl

Hard to explain this one but you get into a pushup position off two dumbells on the floor, perform one push up and then do a 1 armed row with the dumbell off the floor. When you return the dumbell to the floor you move it forward so the back end is parallel to the front end of the opposite arm and crawl forward. This is not only a great pushing and pulling excercise but its also tremendous for core strength.

I started with 55's because I thought I would have no problem rowing those, but I did have a problem because my core stability is nowhere near that level. I was able to get 6 reps on each side in before I failed out for the day.

Next time I try this excercise I'll be trying with 35's to get as many reps in as I can and possibly even crawl 10 yards or so.