GARRRR - RRRAAAAGE

SAT. JAN. 16TH in my GARRRR - RRRAAAAGE

Log Bar Cleans & Presses:
2 x 3 at 50% 1RM (105 lbs.)
(30 seconds between 3's )
5 x 3 at 60% 1RM (125 LBS.)
(30 seconds between 3 's )
(Did the 3 Presses after the second Cleans here each set instead of with each and every repetitition.)

Bottom Position Squat in the power rack with 5/8 inch Chains:
2 x 3 at 50% 1RM (205 lbs.) + Chains
(30 seconds between 3's )
5 x 3 at 60% 1RM (255 LBS.) + Chains
(30 seconds between 3 's )
(Fealt hard tonight and could really feel when the weight of the chains would kick in! DRIVE!!)

Dumbbell Bench Press:
2 x 3 at 50% 1RM (50 lbs. each)
(30 seconds between 3's )
3 x 3 at 60% 1RM (60' lbs. each)
(30 seconds between 3 's )
Alternated with...

Incline Dumbbell Bench Press:
2 x 3 at 50% 1RM (50 lbs. each)
(30 seconds between 3's )
5 x 3 at 60% 1RM (60' lbs. each)
(30 seconds between 3 's )

1 Arm Dumbbell Snatch Lift (Weight pulled up and lifted from the floor to over the head in one move keeping arm straight.)
2 x 3 at 50% 1RM (50 lbs. )
(30 seconds between 3's )
EASY!
3 x 3 at 60% 1RM (60' lbs. )
(30 seconds between 3 's )
Not so easy. Looked really ragged.
Was running out of explosiveness in the legs. Was all upper body.

Dumbbell Side Bends for Abs 24 reps each side with a 150 lbs. Dumbbell.
(Next time will need to use straps so I don't have to think about the grip.)

Dumbbell Table Curls:
(An old armwrestling exercise for biceps and wrists to train to pull out of the inferior losing position during a match.Like a 1 arm Preacher bench Curl variation. Shorter range of motion than normal about 1/2. Done this way to build tendons strength in the wrist and bicep.)
50, 70, 100, 110, 120 lbs. x 1
(Took a few tries to get the 120 lbs. from the table losing position to my shoulder. But a nice finish to the day.)