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DamienK · 01-28-2009, 09:44 PM

Maximum Strength Phase 4
Workout B - Upper Body

Wednesday 1/28/2009

Warmup #1 and some foam rollin'

Close-Grip Incline Press
1-2 minutes rest between sets

1x1 x 185
1x1 x 185
1x1 x 195 nope 185 - thought I'd do 195, not happening
1x1 x 175 - that's what I get for getting cocky, can't even get 185 now
1x1 x 175

Ooh, left shoulder killer - it was mad at me today. Our dialouge went kinda like this:
Shoulder: what are you doing?
Me: CG incline barbell presses, what's it look like?
S: I don't like these
Me: Shutup, it's part of the program
Me: Why can't I unrack this damn thing today?
S: I told you that these suck
Me: Ha, I just did a couple
S: That's all your getting
Me: Maybe if I had a training partner, I could do this right
S: Why don't you ask that girl who can bench more than you for a spot.
Me: yeah, whatever.

Alternating Sets

Decline Close-Grip Bench Press
60 seconds rest between reps

1x8 x 185
1x8 x 185
1x7 x 185 (probably would have been stuck under the 8th rep.)

I actually like decline bench presses, excpet for when you hit your head on the bar when you're leaning back!

Chest-Supported Row with Pronated Grip
60 seconds rest between sets

3x8 x 200

Oh yeah, that's the entire weight stack on this machine.

Alternating Sets

Scapular Wall Slide
60 seconds rest between sets

3x12

I noticed how my range of motion is much better when I do these in the warmup than after the benching!

Dumbbell Hammer Curl
60 seconds rest between sets

3x12 x 35 each

Some gun love here. Thought about carrying these over to the squat rack just cuz.

______

Well that finishes up the Close-Grip Incline Presses (thank god). Incline DB Presses don't bother me near as much, something about the stupid bar.

I've pretty much always trained alone and I'm fine with it but a training partner would come in handy from time to time. You know, to yell "all you, all you" while holding onto the bar. Err, I mean to help properly unrack and handoff the bar and pull it off of you when it's crushing your neck!

01-28-2009, 09:44 PM	#13 (permalink)
DamienK Senior Member Join Date: Jan 2009 Posts: 228	Maximum Strength Phase 4 Workout B - Upper Body Wednesday 1/28/2009 Warmup #1 and some foam rollin' Close-Grip Incline Press 1-2 minutes rest between sets 1x1 x 185 1x1 x 185 1x1 x 195 nope 185 - thought I'd do 195, not happening 1x1 x 175 - that's what I get for getting cocky, can't even get 185 now 1x1 x 175 Ooh, left shoulder killer - it was mad at me today. Our dialouge went kinda like this: Shoulder: what are you doing? Me: CG incline barbell presses, what's it look like? S: I don't like these Me: Shutup, it's part of the program Me: Why can't I unrack this damn thing today? S: I told you that these suck Me: Ha, I just did a couple S: That's all your getting Me: Maybe if I had a training partner, I could do this right S: Why don't you ask that girl who can bench more than you for a spot. Me: yeah, whatever. *Alternating Sets* Decline Close-Grip Bench Press 60 seconds rest between reps 1x8 x 185 1x8 x 185 1x7 x 185 (probably would have been stuck under the 8th rep.) I actually like decline bench presses, excpet for when you hit your head on the bar when you're leaning back! Chest-Supported Row with Pronated Grip 60 seconds rest between sets 3x8 x 200 Oh yeah, that's the entire weight stack on this machine. *Alternating Sets* Scapular Wall Slide 60 seconds rest between sets 3x12 I noticed how my range of motion is much better when I do these in the warmup than after the benching! Dumbbell Hammer Curl 60 seconds rest between sets 3x12 x 35 each Some gun love here. Thought about carrying these over to the squat rack just cuz. ______ Well that finishes up the Close-Grip Incline Presses (thank god). Incline DB Presses don't bother me near as much, something about the stupid bar. I've pretty much always trained alone and I'm fine with it but a training partner would come in handy from time to time. You know, to yell "all you, all you" while holding onto the bar. Err, I mean to help properly unrack and handoff the bar and pull it off of you when it's crushing your neck!