Over-Warm-up

Trying a new thing called "Over-Warm-ups (OWU)" or "Primer Singles."  I work my way past my work sets on Squats, Bench and Press, by doing a heavy single and then going back down to the work sets.  I am hoping it will stimulate some additional growth considering I used to be able to do so much more weight.

I underestimated my first bench OWU, and ended up doing a triple of even more weight after my work sets. Squat OWU left me feeling a bit gassed, which ended up making my work sets a bit of a grind and that really affected my Power Cleans at the end of the workout.  I am going to keep doing the OWUs, though.  I like the idea.

Power Cleans ended up being a mixture of Power and Full Cleans.  I went way below parallel on several of the reps because I was too tired to get the bar high enough to get under it without going really low to do so.  I was dead tired, and my form was awful.  My last set of these, last week, was at 175, and it was easy.  Today, every set at 175 felt like a lot more than 175.


5.4.13

Bench OWU: 205x1
Bench 195x5,5,7; 210x3
DB Farmer Walks with 85s, 95s, and 105s.
DB Press 5 w/45s, 55s, 65s.
Shrugs 10x335


5.6.13

Squat OWU: 1x305
Squat 3x5@270
Chins BWx10; +10#x6,6
Rows 3x5@170
P.Cleans 5x3@175