May 31, 2013 – Speed Press Day

Dynamic Warm-ups

Close Grip Incline Barbell Bench Presses
45x10
75x5
105x2
135x2
165x2
185x2
205x2
205x2
205x2
205x2
205x2
205x2

Seated Barbell Overhead Rack Presses (from top of head)
45x3
95x3
145x3
195x8
205x8
215x8
225x8

Chest Supported Rows
300x12
300x12
300x12
300x12

EZ Curl Bar Overhead Extensions (seated)
135x12
135x12
135x12

IYT’s
5’sx12
5’sx12
5’sx12

27 Minutes of Stretching

Comments: Last workout before I deload again. Seriously thinking about doing a mandatory deload every 4 weeks because I'm really beating myself up hard. Have to see I guess. Not a tough workout which was good as I was nervous about my sister's first show the following morning and just tried in general from this week (even with Monday off haha). Speed work went well. Last set actually felt the best. I was going to use an axle for the rack stuff but went with the barbell. Achy left shoulder (had the electro-stim setting too high at the chiro the day before) was annoying but did some good work. Not really much to talk about as the assistance lifts are pretty standard at this point; still adding 10lbs to rows and 5lbs to triceps. Not sure how I'm going to treat the deload week yet. Maybe two easy workouts and two chiro sessions.