December 2, 2014 – Week 3, Day 1

Dynamic Warm-ups

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

12” Log Z Presses
100x1
150x1
190x1
190x3 PR+5lbs
190x3

Giant Set: Dumbbell Front Raises/Dumbbell Lateral Raises/Dumbbell Bent Over Raises
25'sx13/13/13
25'sx13/13/13
25'sx13/13/13

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Myostatic French Presses
75x12
75x10
75x8

Band Scapular Retractions
SBx12
SBx12
SBx12

28 Minutes of Stretching

Comments: I was able to get a nice long walk in the day before I think that helped with my lower back recovering as I didn’t have any cramps during warm-ups like last week. However, log didn’t go so well this time. Something just felt off and I did a second single with 200lbs just to make sure I was ready to move up in weight. First double was rough, Couldn’t stay tight and it felt like my legs weren’t really helping much today. Just felt sluggish and practically push pressing the weight up. This is what happened on the third set and I got my left arm to lockout but not my right and it was creating some strain on my lower back. Rather than fight for that rep, I bailed on it rather than get another stupid injury. Really pissed off with how this went. Rather than pack my bag and leave, I moved on ahead with the workout. Z presses felt pretty good, though the first single with 190lbs felt unreasonably tough. Went much better the second set. I tried to best that on the third set but the struggle to get the triple was too much and to attempt another rep would have been a wasted effort and stupid. Moved on the usual assistance stuff after that. Continuing the trend of more reps on the dumbbell giant set. Progression is always doable, this is hard and finally it hurts to lift my arms haha. Band pull aparts after that, no changes here. A bit tougher than last time so I may actually stick with this tension until it feels super easy. French presses after that. Usually the first set of these is really easy and the other sets increase in difficulty. This time, it felt the same all sets in that none were super easy or really challenging. Finished up with band scap work. Like the band pull aparts, these felt tougher than before so I may continue with this tension too. I did my best to keep my rests short for the assistance stuff and finished up with stretching.