September 23, 2014 – Week 10, Day 1 & September 24, 2014 – Week 10, Day 2

September 23, 2014 – Week 10, Day 1

Dynamic Warm-ups

2 3/8" Thick Bar Clean and Jerks (clean once)
81x5
81x5
125x3
125x3
155x3
185x3
215x3
245x8
250x8
255x8 PR+3 reps
260x6 PR+5lbs & 1 rep

Incline Barbell Bench Presses
135x3
185x3
230x6
235x6
240x6
245x6

Rolling Dumbbell Extensions
45’sx15
45’sx15
45’sx15
45’sx15
45’sx15

Rope Triceps Pushdowns
60x15
60x15
60x15
60x15
60x15

Band Face Pulls (100 total)
ABx67/33

Band Pull A-parts (100 total)
MBx49/28/23

31 Minutes of Stretching

Comments: Very tempted to just go straight home from work and sleep, chalk up the week as a recovery week from the cold. I managed to talk myself into going, reasoning I wouldn’t need to breathe for most of the exercises. Thick bar stuff felt fine; perhaps legs were a little slow from doing events just two days earlier. Not enough oomph to get over six reps with 260lbs but still progress. Incline still a bear but I was not leaving the bench without getting all the reps, no matter how long it took. Higher rep triceps stuff went much better this time around. I could probably have done 50’s for the extensions but I was worried with the bruises and fatigue. Need to up the band tension for the face pulls.

September 24, 2014 – Week 10, Day 2

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
270x5
290x5
310x5 PR+5lbs
315x5 PR+10lbs
320x5 PR+15lbs

Deadlifts
135x3
225x3
315x3
Add Straps
365x1
415x5
415x5
415x5
415x5
415x5

Cambered Bench Bar Goodmornings
130x3
130x3
180x3
230x3
280x6
290x6
300x6

Hammer Strength Iso Rows
+180x3
+270x3
+360x3
+450x8
+460x8
+470x8

Crappy Glute Ham Raises
bw+45x6
bw+45x6
bw+45x6
bw+45x6

31 Minutes of Stretching

Comments: Lower body day with front squats first. Alternating between heavy front squats and lighter deadlifts with heavy deadlifts and power squats for reps. Despite not doing front squats for a while, they were good and hit a decent PR here. Deadlifting was also pretty good. I used my belt and straps and a crappy bar even with the low weight as I was trying to pull each lift as fast as possible. Definitely felt a slow down on the last set. The ssb is no longer at Ironmill so I looked for an alternative and used the cambered bench bar. A bit awkward and took some troubleshooting to get bar position right. Lower back and obliques cramped up pretty hard on the first work set. Used a different chest supported row machine and went up to what felt good. Did another version of the crappy ghrs I’ve been doing to hit the hamstrings. It was a late night for sure.