January 08, 2013 – Day 1, Week 6 & January 09, 2013 – Day 2, Week 6

January 08, 2013 – Day 1, Week 6

Dynamic Warm-ups

1) Strict Presses – Up to several sets of 245×2

2) Barbell Close Grip Bench Presses – Up to 305x2

3) Neutral Grip Pullups – bw+30x3x6

4) Parallel Bar Dips – bw+115x2x8

5) Chinups – 75 reps total

6) Axle Curls – 87x3x8 (5 sec negatives)

7) Isometric Abs

26 Minutes of Stretching

Comments: I went in to this workout knowing I wasn’t feeling my best. Dealing with some intestinal problems since Sunday so very dehydrated and tired. Pushed through it. Got mad at myself after the second set of overhead as it was such garbage. Helped me regain my focus. Sloppy but still going strong. Benching felt heavy in my hands but it was still easy. I blame it on how I was feeling and from how sore my triceps still were from last week. Got to use the dip belt this time for pull-ups. Easy but fatigue was evident half through the each set. Dips are definitely challenging now but still a lot of it could be not feeling well and triceps soreness. I was not looking forward to the chin-ups with the short rests, especially with how I was feeling. Definitely where how I was feeling became most evident. It was true struggle to match what I did last time. Used my axle for the curls this time. Wanted to make sure I was getting a good count on the negatives. Finished up with abs and stretching.

January 09, 2013 – Day 2, Week 6

Dynamic Warm-ups

1) Squats – Up to 480×3

2) Pause Squats w/ 100lbs of Chains – 355 for sets of 3

3) Olympic Pause Squats – 340 for sets of 5

4) Weighted Crunches – 105x3x12

5) Car Deadlifts – 3x5

6) One Legged Romanian Dumbbell Deadlifts – 105’sx2x3

7) Land Mines – 25x4x8

24 Minutes of Stretching

Comments: Still feeling like crap but such is life. Goal for the day was to work up to 480lbs and do my thing. I was worried with how this would go considering but I did alright. Felt off on chain squats but I feel I got better as the sets went on. High bar stuff was still rough but certainly better than last time. Did my crunches and then setup the car deadlift. First set was so so but I got it down pat for the last two sets and it was almost speed work. Really pleased with that. Upped the weight on one leg rdl's. Not bad but tightness in hamstrings from dehydration was noticeable. Finished up with more abs and stretching.