Dynamic Warm-ups
Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
145x1
175x1
205x1
235x2 (damn)
235x4/0/0 (double damn)
190x3
190x3
190x3
Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
195x1
225x1
225x1
255x3
285x3
315x3
245x9
Overhead Dicks Presses
110x8
110x7
110x8
Spider Rows
+45x3
+90x3
+135x8
+135x8
+135x8
31 Minutes of Stretching
Comments:
Can’t always have workouts without issues. I usually do this workout at
the Y but now that Ironmill has an adjustable bench for my lanky
wingspan, I did the workout there. I felt good on warm-ups for pressing
but it went downhill when I went for my rest pause set. I think I was
too excited on my first attempt as I got a double but then stalled on
the third rep at lockout and my vision started to go dark. I tried to
walk the weight back into the rack but I missed the one side and it
swung down and dislodged the one j-hook. Not a good start. I power
cleaned the weight back up and took about 7 minutes to refocus. Second
round started off well but then I stalled on the third rep again hard at
lockout. I got it and went for more reps. I got greedy and tried for
five and it stalled at lockout too for a bit. I knew that I was in big
trouble and it resulted in no additional lifts after the brief rests. So
mad at myself for being stupid here. Continued on to salvage what I
could from the workout. Speed work didn’t feel as easy as last week and
when I almost missed reracking the weight after the first triple, it got
to me. I was glad to move on to close grip bench. New bench so I did a
lot more sets to warm-up so that I could get used to it. The rack
“moves” to make it easier to unrack so that was interesting. Right
shoulder and triceps felt slow but I got my reps here. Overhead dicks
presses started out easy but I was distracted and I miscounted the
second set. By the end of the last set, my shoulders and triceps were
smoldering. Moved on to spider rows to finish off the session. Nowhere
near as easy as last week but still on the light side. Good amount of
stretching before calling it a day.
Friday, December 26, 2014
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