November 25, 2014 – Week 2, Day 1

First week in the books and besides an error on the last day, so far so good. Exquisite soreness to be sure and hopefully the start of good progress to come.

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
150x3
150x3
200x1
230x1
260x2
260x2
260x2
260x2
260x1

12” Log Z Presses
100x1
150x1 185x1
185x3
185x4 PR+1 rep

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx11/11/11
25'sx11/11/11
25'sx11/11/11

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Myostatic French Presses
70x12
70x10
70x8

Band Scapular Retractions
SBx12
SBx12
SBx12

30 Minutes of Stretching

Comments: Still sore and my lower back cramped up briefly during my dynamic warm-ups. Only going up a little bit on log jerks considering the difficulty of last week. Made a stern effort to keep the rests short and get the form right. Log felt much more comfortable on my chest warming up than last week. However, it felt heavy like last time as soon as I got to 200lbs. I did notice that the log felt like it was getting out in front of me on the second reps of the doubles and most noticeable when I had to go into a semi-split stance to catch the weight on my third and fourth set. Not sure what happened on the fifth set; perhaps I hesitated too long after the first rep or I was fatigued but I missed it. I took a brief rest and tried again but not happening. Z presses were interesting with the 185lbs. If I hit it right, the weight seems to fly up but man if I hit that sticking point midway do I have to fight. Last set was go for broke and got three and then pushed for a fourth. Hip flexors and quads cramped up mightily as I grinded out the lift. From there, on to more assistance rep stuff. Three way shoulder stuff was much tougher with the increased reps. I had to use plates for the first two sets as the dumbbell pair was in use. Had to take a few more breaks mid-set with the fatigue and lactic acid on the second and third go around through the giant set. Pull a-parts are improving, I may increase the tension after this next session. The French press went well; again starts out easy but becomes a slow burn by the end. Finished up with some scap work with high band tension. Like pull a-parts, I may increase this after next week. Finished up with stretching and pot roast.