October 04, 2013 – Press Training

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
145x5
185x5
225x3
260x5
295x3
330x7 PR+3 reps
260x8
260x8
260x8

Axle Strict Presses
115x3
155x3
195x8
195x8
195x8
195x8

Seated Dumbbell Overhead Triceps Extensions
70x12
70x12
70x12

IYT’s
5’sx12
5’sx12
5’sx12

30 Minutes of Stretching

Comments: I did a number on three wheels last week but that didn't mean this was going to be the same. I felt a little off warming up but I was ready come go time. I went a bit more than I usually do and the chances of getting another rep were very slim when I stopped. I had the number 7 in my head before the workout so I went for it. Definitely feeling fatigue in my arms with the down sets. Doesn't help matters that strict pressing is next. I was more worried it would bug my knees than anything. Definitely getting tough, I feel I went into a different gear once it started to feel heavy and made it look like speed work on video. Finished up with triceps and upper back and stretching. Rest and then events on Sunday, followed by a much needed deload.