ME upper

Saturday (trained w/Brian)
Foam roll
made myself do a half-a#$ warm-up (see below)

Incline bench w/doubled mini bands and close grip: 165x3, 185x1, 195x1, moved to a wide grip and missed 230 bad. Brian hit a strong 225. Bands probably add 100 pounds at top.

JM press w/doubled mini and micro mini bands: worked up to 165x3, 190x3, 175x3

Did pull-aparts w/mini band in between sets, 20 reps a time, 10 overhand/10 underhand, for a total of 180.

Chest supported rows wide grip w/full range of motion: 90x8, 135x8, 160x8

Hammer curls 3x10/40 and Band tricep push downs 3x20 (light band)

For more of the importance of warm-ups and all that crap, check out the following link from Vincent Dizenzo's EFS training log. Dizenzo of SFW-800-pound-benchpress-fame. And an "old guy".

http://asp.elitefts.net/qa/training-logs.asp?qid=162061&tid=


And an observation on training with groups.

If you are fortunate enough to have training partners, however often that occurs (for example, I may train with different individuals only once or twice per week and it may vary from week to week as opposed to meeting the same people multiple times per week), remember why you are training together. Hopefully it is for some goal, even something as vague as to get stronger. If it's to socialize, then it's time to re-examine WTF you are doing. That being said, if your training partner(s) are training for "something", instead of standing around with your hands-in-your-pockets, be there for them. That means load the bar, actively spot them and help them get better. In turn, when (and if) your time comes, they will do the same for you! Screwing around, playing grab-ass and generally yucking it up is not acceptable if you are in the gym to get better.

Two guys training together without f@#$^&*g around can bang out 60 minutes of work while the group of 4 is still not done with the main movement is not productive.

Why are you there?
What are you training for?

Get Strong!
Ed T.