March 04, 2014 – Week 7, Day 1

Dynamic Warm-ups

Axle Jerks
72x5
72x5
116x3
160x3
200x5
220x5
240x5
260x5
280x5
300x5 PR+5lbs & 3 reps (17 seconds hold at top of last rep)

Axle Chest Supports
360x45 seconds
380x45 seconds
400x45 seconds

Incline Bench Rear Delt Dumbbell Raises
40'sx15
40'sx15
40'sx15
40'sx15

30 Minutes of Stretching

Comments: Time to see where I'm at for the overhead. Everything so far has been strict pressing while seated or benching (mostly incline) with upperback stuff and band push-ups. Definitely noticed an improvement in my leg drive and the band push-ups helped with lockouts. Very happy to get reps with 300lbs and 5 reps was certainly not a max effort. I knew I had the set on after I threw up the first rep. Chest supports with the axle were next. Only done them once before but I had worked up to 512lbs for a couple seconds. Rather then do reps and then a hold, this was just a single followed by a hold. Goal was 30 seconds but I couldn't really time myself so I counted really slow in my head (pain can make a 30-count go too fast haha). I thought it was only 30 seconds but turned out to be 45 seconds after I reviewed the video. Taxing for sure, had to keep my core tight and I felt my left side working hard to keep from crumpling under the weight. I just went for higher reps on rear delt dumbbell stuff as I was pretty beat from the heavy stuff.