February 11, 2014 – Week 4, Day 1

Dynamic Warm-ups

Barbell Incline Bench Presses
45x5
45x5
75x5
105x3
135x3
165x3
190x5
210x5
230x5
250x5
270x5

Seated Dumbbell Presses
80'sx12
80'sx12
80'sx12
80'sx10

Incline Bench Rear Delt Dumbbell Raises
40'sx12
40'sx12
40'sx12
40'sx12

24 Minutes of Stretching

Comments: A bit more prepped this time around. I realize from the benching workouts that I can't just aim for the PR as the idea here is to build and I should be doing more work sets. The idea going forward is to make these days have at least five work sets and if a PR happens, it happens. Incline felt good, just some issues on the lighter sets with my right shoulder. Not pain related, just wasn't tucking. 250lbs was a solid effort without wrist-wraps. I almost lost it with the second rep since I misgrooved but I was able to muscle it back up and finish the set. It's hard to gauge what I can do on this exercise since I have to press fast. I put on wraps and added 20lbs. A bit of air humping but got it done. Wish I had set up the workout to go for 275lbs but maybe next time and then some. I was planning on doing 85's for the seated presses but I forgot that the gym only has one 85lbs dumbbell so I did 80's again and aimed for 4x12. First set felt tough but I knew it had been easier than the previous time as it was near max effort to get that first set of 12. I remembered on the second set that my grip and wrists don't need to be passively holding the weight and squeezed the crap out of the dumbbell. Made that set easier than the first. Very close to getting 4x12 but only got ten on the last set. I just picked a good weight for rear delt stuff and pushed through.