Dynamic Warm-ups
12” Log Clean and Presses (Strict + Push)
95x1+1
115x1+1
135x1+1
155x1+1
175x1+1
195x1+1
215x1+1
235x1+1
255x1+1 PR+5lbs
Pulldowns
140x5
170x5
200x5
230x5
260x12
Close Grip Barbell Bench Presses (2 second pauses)
50x2
100x2
140x2
190x2
230x2
280x2
320x2 PR+5lbs
12” Log Chest Supports
270x5
300x5
330x5
360x5
390x5
420x5 (10 second hold on last rep) PR+10lbs
32 Minutes of Stretching
Comments: Today didn’t go so well. Still beat from the sandbag on Thursday. Got a bruise the size of a walnut on my left oblique. Neck was stiff and my back ached. Everything felt tough today. 235lbs on the clean and pressing felt like 250lbs from last time. Tons of effort to get a measly 5lbs on this. Lost my air and had to set the log back down before going for the push press. It was either that or pass out. Did the pulldowns with a different style this time per Mike’s suggestion of using more body and to make the top of the movement like the lockout of an overhead lift. Definitely makes it tougher doing that at the top. Barely got 12 reps. With everything feeling heavy, I just went for a small increase on the paused benching. Good call on that. Might have been good for a little more. Supports felt off. I thought the bigger jumps would leave me fresher but I was wrong. Got three tough reps and then missed it twice attempting the fourth rep. Got but then missed the fifth so I took a breather (to let my hands get some blood in them from the wraps) and then tried again to get it. I put in a lot of effort today, but I don’t know if that really matters.
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