December 16, 2014 – Week 5, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
150x3
150x3
175x1
200x1
225x1
245x1
265x2
235x2
235x2
235x2
235x8

12” Log Z Presses
100x1
130x1
160x2
180x2
200x4 PR+2 reps

Parallel Bar Dips
bwx8
bwx8
bwx8

Band Pull A-parts
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12
MMB+mMbx12

Myostatic French Presses
80x6
80x6
80x6

Band Scapular Retractions
SB+MBx12
SB+MBx12
SB+MBx12

32 Minutes of Stretching

Comments: Back from the deload. I’ve started using HMB again to help with recovery between workouts and just started using BCAAs. I’m only going to be using the BCAAs on days I lift heavy (so none on the deload weeks) while HMB is going to be every day. Goal for the log was to work up to the planned double and then some sets after that. I took smaller jumps to warm-up in hopes it get me firing on all cylinders for the double. My abs felt sore for some reason and the weight just felt heavier and heavier. The double felt ungodly heavy on my chest and I was worried that I wouldn’t budget it off my shoulders. Luckily, my legs powered through. It felt awful but it didn’t look nearly as bad as it felt after watching the video. Took some weight off to do some speed doubles. These felt a bit better and on the last set I went one shy of failure. I missed my first go at rep eight but I knew it was a form issue so I set down the log to catch my breath and got it easy. May have had more but didn’t want to chance it with another miss. Only 2 reps shy of my best here. Z presses felt strong and I felt better as the weight was added. Added to reps to my best double on the last set but it was DMX assisted haha. After that was dips with just bodyweight. These were easy but felt off/weird on my shoulders, upper back and triceps. Perhaps just from lack of doing them. Just have to see. Band pull aparts after that, added a micro mini band, getting better as each set went by. French presses after that. Added weight but lowered the reps considerable. Easy stuff here. Finished up with band scap work. Added a mini band to the tension on these. A bit tougher but felt good to work the back. Stretched a lot and went home to eat roast beef.