June 03, 2014 – Week 1, Day 1

Dynamic Warm-ups

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x3
245x3
265x3
285x3
305x3
325x3
345x3 PR+5lbs

Swiss Bar Strict Presses
135x5
155x5
175x5
195x5
215x5

Banded Push-ups
ABx20
ABx18

25 Minutes of Stretching

Comments: Odd way to start the program. I felt like some big, abandoned truck covered in tons of dirt with little kids throwing rocks at me. Weights felt off, form felt off and my left hand wrist and palm starting to bother me with just the bar. But, things got better as the weights increased until I got to my top set. At that point, truck's engine was revving, shook off all the dirt and scared the little kids away. Not a super pretty triple but it is the first time that I've done over 335lbs for more than a double without some on trying to yank the bar off of me on the third rep because I'm struggling. In either case, pretty stoked about it. Hand still an issue going into swiss bar pressing. Haven't used it in a while and generally I was using either bands or chains for my rep work for standing presses. Took a set to get used to it as it felt heavy with just 135lbs at the start. Lots of slop and sway on that last set but no issues with my lower back. Decided I wanted more reps on banded push-ups so I did just an average band. Couldn't get close to my PR of 25 but my sets were more consistent than in the past. All in all, a good first day to the foundation training.