Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
105x5
135x3
165x1
190x9/3/1
Lean Away Dumbbell Lateral Raises
35x15/15
35x15/15
35x15/15
Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15
Close Grip Barbell Bench Presses
135x2
185x2
235x2
285x2
285x2
285x2
285x2
Overhead Dicks Presses
80x6
80x8
80x8
80x8
Neutral Grip Pull-ups
bwx14
bwx6
bwx4
31 Minutes of Stretching
Comments: Gym was pretty darn packed today, which is
unusually for a Friday night. Guess the cold brought them in. I started out the
strict presses in the tiered squat rack to start with the hopes that the other
rack would open up. Shoulders and triceps are still pretty beat from Tuesday’s
workout. Worked up to my goal weight and proceeded with the set. Rest pause
stuff, attempting to keep one rep in the tank. I’ve done these in the past and
know that if I go for a grinder that it can screw up the other sets and give me
a goose egg. Moved on to higher rep shoulder stuff. Lateral raises leaning away
style were good, just getting that lactic acid building on the last few reps of
each set. Got to fight through and resist the urge to take a breather.
Around-the-Worlds were interesting. Clockwise seemed more natural and coordinated
than my attempts at counterclockwise. The front raise portion was a different animal.
I was feeling tension in my right deltoid and biceps in the tendons when the
plate would go above parallel to the ground. Had to take short rests to finish
that part up. Then it was back to the heavier lifting. I was not looking
forward to benching after exhausting the crap out my shoulders. Hell, I was
worried that I would have issues with unracking 135lbs and having it fall right
down on my chest with how sore my shoulders were haha. My bench grip is
normally pretty narrow as it is so I brought it in another hand space further
here. This weight would normally be something I could hit for decent reps but
it was a struggle to hit these doubles today. Moved on to a new exercise for me
after that and I really like them for how they felt on the upper back,
shoulders and triceps. I kind of did another set since the weight was light and
I had lost count of the reps on the first set. I chalked it up as a
warm-up/familiarization set haha. Last on the agenda was pull-ups; going for
broke for three sets. I hit a good number on the first set but my recovery isn’t
so good and hit single digits for the remaining sets. Finished up with
stretching and went home to eat brisket.
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