July 31, 2014 – Week 2, Day 2

Dynamic Warm-ups

Axle Clean and Presses
72x5
116x3
160x2
195x1
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Barbell Floor Presses
210x8
240x8
270x8
300x8

Parallel Bar Dips
bw+25x10
bw+50x10
bw+75x10
bw+100x8

One Arm Seated Rope Cable Rows
70x2/2
100x3/3
130x8/8
135x8/8
140x8/8
150x8/8

32 Minutes of Stretching

Comments: I wasn't 100% sure what I was doing until I finished warming up for this workout. Conflicted between symmetry with the lower body workouts and doing something else. With heavy squats and leg work in this week, I had planned to do heavy prone pressing as my legs would be cooked. But I need to get my technique for overhead to be spot on. I know I'm not going to be muscling up the weights so I need to grease the groove and put the work in for the lift. The plan is heavy week and then speed/rep week for the axle. Heavy singles out of the rack and speed triples with a clean every rep style. Waving the weights from 70% - 80%, and hopefully I will hit a decent PR on the axle halfway through this training cycle and I can adjust the weights for another round. The hope is to be doing my speed/reps with 90% of contest weight by the end (270lbs). Trying to work on the form while keeping rests short and dealing with things like sweat. As I figured, leg drive was not so good because of Tuesday's workout. More or less and mix of strict press, push press and jerk really. Light enough weight for me to toss around. Shoulders were quite dead so next focus was on the triceps. Regular grip pressing feels weird and rough on my wrists after all these years or close and narrow. Felt like it was too heavy but once I started moving with it, it wasn't bad. Just trying to set a baseline this session. From there, it was dips. I haven't been doing these for at least two years and I was doing quite a bit more of them a year before than due to my hamstring injury. Shoulders didn't explode in pain so I gave them a shot. I'm like 20lbs heavier than when I last did them so can't really match these numbers to then either. Felt good, just too much to get all reps with 100lbs. Tried out something different for back. Grip intensive row movement using the rope attachment doubled up to make a thick rope. Probably the only thing I'm doing to help with arm-over-arm besides maybe trying it once or twice leading up to the show. Really hard on the hands but nice on the back muscles. Getting used to these workouts so not as dead. Good deal of stretching to finish the day.