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October 04, 2011

10*4*11 LAB1.2 upper

Today is day two and my legs are starting to get that awful deep soreness.  I know it will be the worst tomorrow.  I will be lucky if I can descend to the toilet without falling back.  Today's upper went pretty good other than getting pinned on my 9th set of bench under 185 with red bands.

Pre workout shake:
Standard warmup:
added shoulder mobility
added elbow rehab stuff

OH Push Press:( This is the lift that I feel translates the most for all of the throws for me. )
bar x 10  x 2
135 x 10 x 2
185 x 10 x 6
PF majority above 2.8ft/sec

*Push Press is a little dip in the legs and drive up through the bar over head.  No second bend

Pull Ups:
50 reps

Bench: using doubled micro mini bands (orange EFS)
bar x 10 x 2
135 x 10 x 2
165 x 10 x 1
185 x 10 x 3
185 x 8 x 1 (got pinned.... big fail I had to slide out from under it... LIKE A BOSS
135 x 8 trashed

KB Rows: 116# KB
5 x 10 each arm

BB stuff:
rack walks  harder than expected.. rear delts should be trashed.
triceps extension

I skipped conditioning today cause it got late, and I was tired.  I am off of lifting tomorrow so I will go run hills  and do my stretching outside.  I may do some light throwing as well.

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