August 07, 2014 – Week 3, Day 2

Dynamic Warm-ups

Axle Jerks w/ Chains
No Chains
72x5
Add Chains (+50lbs)
72x3
72x3
116x3
116x3
160x1
185x1
210x1
230x1
250x1
270x1
285x0
285x0

Barbell Incline Bench Presses
185x6
205x6
225x6
245x6
265x6 PR+15lbs

Seated Machine Shoulder Presses
+90x3
+140x3
+180x10
+205x10
+230x10
+255x6

One Arm Dumbbell Rows (straps)
115x3/3
165x8/8
175x8/8
185x8/8
195x8/8

31 Minutes of Stretching

Comments: Still dealing with whatever I did to myself on Sunday night but it is improving. I think this is the first time I've done jerks with chains with the axle. I know I've done it with the log before. These were hard and I'm slightly disappointed in my performance as my top single equals my best with straight weight total. I think the biggest factor is the increased leg work that I added to my lower body day, making my legs heavy. I kind of felt it last week as well when I couldn't really get my jerk dip working but the weight was light enough to almost strict press. Other thing was the whatever thing was making my left hip sore. But even with the limiters, I made some errors as well. My first go with 285lbs was pushed way too far out in front of me, wasted a lot of potential energy there. Incline wasn't feeling so hot either. I kept my rehband belt on the whole workout to keep my back happy. Right shoulder felt weak and slow. Good thing I aimed low for this session. Once I got a groove going, I hit my top set with some in the tank. Next exercise was kind of new one for me. I've only done machine shoulder pressing as a deload/reload week session with super light weights. I have spent a lot of time debating putting this exercise in to the routine. My worries were that it wouldn't train my body like a standing press and I would get strong shoulders but a weak core (like firing a cannon off a canoe deal). But, if a seated machine press is good enough for Savickas, who am I to say otherwise? Honestly, not bad for a first go. Would have liked another rep or two with that last set but this was a testing session for this exercise. Lastly, one arm dumbbell heaves. I was going to use my big circus bell but I forgot my good clips that fit it to secure the weights so I went with the plateloadable handle. I like this variation more than the bench version to be honest. Worked my abs and my back hard with these. It was late when I finished (helped my sister lift and then did my stuff) so felt good to stretch and eat.