December 19, 2014 – Week 5, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x1
195x1
225x6/2/1
185x3
185x3
185x3

Close Grip Barbell Bench Presses
155x2
155x2
205x2
205x2
255x2
285x2
315x2
245x8

Overhead Dicks Presses
105x8
105x8
105x8

Spider Rows
+90x8
+90x8
+90x8

30 Minutes of Stretching

Comments: The week ended a bit on a high stress note with work. However, I felt strong at the gym, probably the best I’ve felt this training cycle. On the strict presses, nothing felt heavy on my shoulders and that is always a confidence boost when that happens. On the first set of rest pause stuff, I knew I was going to crush 225lbs and I could have gotten another rep but I knew from experience that I needed to save some in the tank for the later sets. Ended up with a grinder on the second rep of set two which lead for a “tons of lean back” single on the last set. After that was speed triples and that was piss easy. The weight felt like a feather here. Right into close grip bench, a bit odd to do so without all the shoulder work but I’m not complaining haha. Fairly short rests here as I had to rush to add weights between sets. Only really had to exert effort on the last double really. After this, I went over to Ironmill to finish up the workout. I could have done overhead dicks press at the Y but it felt like it would be a waste to just go there to do rows. First time that these have felt like I had some decent weight here. Could be from all the pressing but I felt fatigue here. After that was some light rows.