December 9, 2014 – Week 4, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
100x5
140x3
140x3
180x1
180x1
180x1
180x1
180x1
180x1

12” Log Z Presses
115x3
115x3
115x3

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

Band Pull A-parts
MBx12
MBx12
MBx12
MBx12

Myostatic French Presses
55x8
55x8

Band Scapular Retractions
ABx12
ABx12
ABx12

28 Minutes of Stretching

Comments: Start of deload week. Plan was to move through the workout fast and push the exercises as if they were 100%. Still having issues with log press with feeling comfortable. I had thought I’d get used to it quicker than this but can’t always predict these things. Weight is light enough that I can think with it on my chest. I was working on pushing the weights as fast as possible on these singles. To do so, it might work best for me to let the weight settle after picking it off the rack so that my shoulders don’t get loose and it sinks forward. Makes a world of difference. Will see if I can make it work with heavier weights. Easy z presses from there. First rep of second set I rushed it as I had the log a good 2” away from me when I started the press which made it harder than it should have been. Speed work here as well. The rest of the workout was pretty easy as weight and volume for dumbbell work and French presses was dropped and band tension for the other two was cut. I look forward to the next heavy week.