December 5, 2014 – Week 3, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x3
165x1
185x1
210x7/2/1

Lean Away Dumbbell Lateral Raises
40x11/11
40x11/11
40x11/11

Plate Around-the-Worlds
45x15/15/15
45x15/15/15
45x15/15/15

Close Grip Barbell Bench Presses
145x2
195x2
245x2
295x2
295x2
295x2
295x2

Overhead Dicks Presses
45x3
45x3
100x8
100x8
100x8

Neutral Grip Pull-ups
bw+15x9
bwx8
bwx5

28 Minutes of Stretching

Comments: Fairly stressful week at work having to play catch-up for the days off due to holidays and weather plus losing co-workers due to promotions. Just makes getting to the gym that much more important. Seeing as how log overhead work on Tuesday was a bit off, I made a conscious effort to get a bit more warm-ups in for the strict pressing and I think that helped. Everything over 135lbs felt heavy on my shoulders but moved up fast when I actually pressed it. Similar to the overload squats, just because it feels heavy doesn’t mean it won’t be easy. My stability felt better here, even with the increased weight. Tried to avoid grinding lifts here as best I could. Moved on to lean away raises and they were pretty easy. Left side feels much easier than right side but that could just be from fatigue and doing left side first. Getting better with around-the-worlds as I didn’t need to stop on the front raise portions like I’ve done the past two weeks. I just put a bunch of 25lbs plates on for close grip bench as it seemed easier this way. This was the best I’ve done on these after all the shoulder rep work beforehand. I thought this would be trouble for me when my last warm-up felt awkward but after the initial set, they were almost easy. I did some sets of overhead dicks presses with just the bar to try and work on keeping my elbows in more. It can be a bit hard doing this with my overhead pressing grip so I just focused on keeping my elbows rigid. It was on to pull-ups to finish off the day. Similar result to last week.