December 30, 2014 – Week 7, Day 1 & December 31, 2014 – Week 7, Day 2

December 30, 2014 – Week 7, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
120x3
140x3
160x3
180x1
200x1
220x1
235x1
250x1
265x5

12” Log Z Presses
100x1
125x1
150x1
170x2
195x2
215x1 PR+5lbs

Parallel Bar Dips
bwx3
bw+25x8
bw+25x8
bw+25x8

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Myostatic French Presses
90x10
90x8
90x5

Band Scapular Retractions
SB+MMBx12
SB+MMBx12
SB+MMBx12

31 Minutes of Stretching

Comments: Started off with log work. Like deadlifting on Saturday, I tried to make my warm-up to a top set like my old ME/DE training. Log still doesn’t feel right once I get up in weight. 265lbs didn’t feel as bad as it did two weeks ago but my leg drive was more push press. The log was going out in front of me but I was able to limbo under and press with my triceps. I leaned back to far going for a fourth rep and missed it. I took about 15 seconds to catch my breath and put up another rep. I repeated that once more to get five. This is still 10lbs under my best set of five but I guess this is progress here from where I was. I wonder if it might be best to go with this style of pressing for log. Moved on to z presses with the log. I haven’t been able to match the intensity from two weeks ago but I’m still adding weight. Made a concentrated effort to get my upper body tight for dips and this seemed to make the issues go away. Perhaps I just needed some weight to take them seriously. My left triceps felt more fatigued and sore than my right after this part of the workout. Increased band tension on pull a-parts so that they were challenging again. More reps on French presses with the same weight went well too. Increased band tension for retractions and despite this, they felt easier than the week before. Fair amount of stretching to finish up the day.



December 31, 2014 – Week 7, Day 2

Dynamic Warm-ups

High Pulls
111x3
155x3
185x1
205x1
225x2
225x2
225x2

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
420x1
470x2
530x2

Safety Squat Bar Pause Squats (2 second pauses)
335x3
335x3
335x3
335x3

Glute Ham Raises
bwx6
bwx6
bwx6

H-Stone Carries (turns at 40’)
240x240’
240x240’
240x170’6”

Landmines
35x6/6
35x6/6
35x6/6

27 Minutes of Stretching

Comments: As last week, I was out of work earlier and the Y was closing early too so tried to move as quickly as I could at the start. Not as many people in the gym as last week but still a decent amount. For high pulls, I decided to try setting my grip rather than just ripping up the weight. Definitely felt better and felt close to the crispness felt last cycle. Hatfield squats didn’t start out good as my left quad started to hurt while doing the warm-ups. I was cautious and played around with my foot position to see if that would alleviate any pain. Eventually it went away and I got ready for the heavy stuff. The first heavy double felt like speed work again but I knew I wasn’t going full bore as I was still thinking about my quad. I feel I was able to stop thinking about it on the final heavy set as that moved quite well. Pause squats with the ssb are starting to get challenging. From there, I went over to Ironmill to finish the day. Glute ham raises were good, improving a little each time. Followed that up again with the h-stone carries. I got greedy and increased the distance again and my arms couldn’t hold on at the end of the last set. Finished up with abs per usual and called it a day.