June 07, 2012 Upper

• Incline Bench: 255*4 260*3
• Pullups: 65*4 70*3 65*3 65*3 
• DB Flat: 100*8 105*6
• Kroc Rows: 105*12
• DB Goblet Walk: 110*0:45 110*0:45
• Ab Wheel: 12

I forgot I wanted to do pullups first :( , but other than that good session. I decided going in I was only doing a couple sets of incline, wanted to work some flat dumbbell work in as well, which I did.  FINALLY got Kroc rows down, the key for me is to have both feet on the floor, instead of a knee on the bench, it stabilizes my lower back much more, and eliminates the torquing.  Upped weight on goblet walks.  If you've never tried them, I highly recommend them.  By the end when the weight is pressing against your upper stomach and making it hard to breathe you'll start seeing your ancestors.   

May 14, 2012 Upper

• Bench Press: 275*1 300*3 305*2 290*2-hit post 275*3
• Pullups: 60*3 60*3 60*3 60*3
• Standing Press: 145*5 155*4 165*3
• Kroc Rows: 100*17

Wanted to try doing high set of bench first again, and then tail off the later sets.  I'm not certain but I feel like I do more weight this way.  Pullups are going well; as I'm gradually losing weight (down to 199.5) my pullup is compensating.  Standing press went well, kind of torqued my spine on the last rep of the 165, I need to be careful with that shit. I don't want a messed up spine. Tried Kroc Rows, I need to figure out how to NOT torque the shit out of my lower back when doing them though. I rest a leg and a hand on a bench just like I do for regular rows, but that extra English at the end of the row really torques the hell out of my lower back.