September 02, 2014 – Week 7, Day 1 & September 03, 2014 – Week 7, Day 2

September 02, 2014 – Week 7, Day 1

Dynamic Warm-ups

Reverse Band Axle Jerks w/ MMB's dbl
No Bands
72x5
72x5
116x3
116x3
Add Bands (-110lbs)
160x3
160x3
205x1
205x1
250x5
270x5
290x5
310x5
330x5
350x4
300x8

EZ Curl Bar Skull Crushers
70x3
90x3
110x15
115x15
120x15
125x15
130x15

Triceps Pushdowns
75x15
80x15
85x15
90x15
95x15

Band Face Pulls (100 total)
ABx52/24/17/7

Band Pull A-parts (100 total)
MBx40/22/18/15/5

33 Minutes of Stretching

Comments: Back to the overhead and triceps rep-athon day. I believe I've only done axle reverse band stuff once and it was with about 135lbs of assistance. Felt good, getting under the weight which was the main point of this session. Just not enough for all five at 350lbs. I went down to 300lbs for set of eight. I was pretty beat and I pretty much push pressed the first rep. I think I had more than eight in me but I was getting sloppy and I kept hitting the top of the rack on my right. No point in getting another preventable stupid injury. Next week will be the speed triples again and then thick bar from the floor for fives. I did two accumulation sets for the skull crushers to make it so it didn't hurt my elbows as much. Form was quite a bit looser than last week but I was moving more weight and still toasting the triceps. Pushdowns went pretty good too. For band stuff, I was able to improve by getting the 100 reps in one less set than last time. I like how my upper back feels after doing these sets.



September 03, 2014 – Week 7, Day 2

Dynamic Warm-ups

Box Squats (14” box)
45x10
95x5
95x5
135x3
185x3
225x3
265x3
315x1
365x1
405x1
455x1
495x1 PR+20lbs
510x1 PR+35lbs

Snatch Grip Deadlifts (straps)
275x6
315x6
365x6
405x6
455x6

Angled Leg Presses
+350x3
+440x3
+530x3
+620x10
+670x10
+720x10
+770x10 PR+20lbs

Chest Supported Rows
+90x3
+180x3
+270x3
+340x8
+370x8
+400x8
+430x8 PR+10lbs

30 Minutes of Stretching

Comments: Birthday workout session. Box squats felt off at first, like I lacked the flexibility to get down to the box. Took me until I did 365lbs to realize the box was 2" lower than what I thought. I knew I'd beat my previous best as I had already gone over it on both my csb and ssb variations. It was more of a question of how much. I was a bit surprised with the barbell as it felt a bit "bouncy" compared to what I've done before. I took bigger jumps than usual on squat as well because of my certainty. 495lbs was pretty tough but I knew it was possible to grind out some more from how it felt and how the bar speed looked on video. A grinder but it was going up with authority. From there, the dreaded snatch grips. Abs were cramping a little at this point but no problems. Felt tough and I knew I needed to be committed to get 455lbs for all the reps I wanted. It was a bear, practically rest-pausing the reps after the first three. The weight stalled at my knees on the last rep and I kept on pulling till I got it above my knees and ramped it up to lockout. I did accumulation sets for leg press and rows and that seemed to help with the initial ache factor I generally feel on the first few sets. Leg presses felt pretty easy, I think 800lbs is doable next time for sure. A bit hesitant on the rows due to the arm. Reps weren't as solid as I would have liked so I'll probably try to work around that range next time again.