New focus for me! I need to get my butt up and train early to get it done. I got to the gym this morning at 4:15am and instead of worrying about which client to call back and to reschedule or other B.S., I found myself figuring out which exercise to do next. Like I stated in my Monday post, I am going to give DC training a go next week. I wanted to find some numbers for bench today and squats tomorrow. I was disappointed in my bench today but since I passed out and gave myself a concussion a month ago doing stones, i should see some good progress. My bench for reps at 225 about a month and a half ago was 26 or 27, so I figured 225 would be good today. I warmed up:

135×2x10, 185×10, 225×10… then my last set was 3 sets with only 12 breaths between. I hit 225×16,x5×3… that was tough! I then focused on extreme stretching of the pecs by using 5lb dumbbells and hung my arms in a chest fly position off the bench, bringing the weights back into my chest, pressing up, then slowly lowering again for a 5-10sec hold. I did this for about 5,6 reps. Huh, didn’t realize how tight my chest was, and I feel pretty damn good right now.

Bench was my main exercise today and felt really good in the chest after the stretching, like it was getting more blood to my pecs. Assistance exercises today I did behind the head triceps press with a dumbbell with the same stretching technique I used on the bench. I only used a 35lb dumbbell but that was enough. After holding the stretch and shutting off the GTO’s, it was a tough exercise. I then did pullups for 1,2,3,4,5,6,7, and 8 rep pyramid. Finished with Single Arm shrugs with 115 on the barbell, not dumbbell. Since I had time afterward and didn’t worry about work, I hit the prowler. I haven’t done this in a while. We just got some new ski’s on the sled that a client of mine made for us. This made the thing pretty hard to push, but I only used 25lbs on each post and pushed it 3x’s for about 50-55 yards. I was done after that.

This program is going to be good, especially focusing on the extreme stretching of exercises. As a trainer, we get lazy too and do not do the things we are supposed to. Need to focus on ourselves too. We don’t need to be fat trainer’s who “do as I say, not as I do.”

Side note: I got the new iphone so I am posting more video’s on youtube. I have some of Trish lifting on there that will be pretty much always up to date. She is going to Finland in November, representing the US for powerlifting Worlds! Good luck Trish!

Check out the youtube channel under wibarbell