January 30, 2015 – Week 11, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
175x1
205x1
235x1
260x1/0/0 (crap)
210x3
210x3
210x3
210x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x2
315x2
345x2
265x10

Overhead Rope Extensions
140x13
120x13
100x13

Neutral Grip Pulldowns
180x8
180x8
180x8

29 Minutes of Stretching

Comments: Probably a bit beat and I was feeling a little off, like a slight cold or something. Strict pressing felt fine until the top set. I got one rep and that was all she wrote. Just couldn’t get it past the sticking point for anymore reps and barely got it off my shoulders on the last attempt. Really pissed off about it considering the numbers I’ve hit the past two weeks. Perhaps yesterday’s workout took more out of me than I thought. Moved on to speed triples after that. Wasn’t sure how these would go after screwing up the heavy stuff. Went better than expected but not as speedy as I would have liked. Benching started out fine per usual but then I hit a snag on the heaviest double. My right pec tightened up mid rep on the first rep. I had to make a choice to either rack the weight and stop the workout or push through and hope it was nothing. I’ve never had anything like that happen on bench and I’ve heard stories of pec tears and the like so it was definitely at the back of my mind the rest of the session. Triceps and back work kept my mind off of it and hopefully it is nothing, just over exertion or something. Eat burritos, go to bed, hope tomorrow is better.

January 29, 2015 – Week 11, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x1
89x1
111x1
111x1
133x1
133x1
155x2
155x2
155x2

Hatfield Overload Squats
150x5
150x5
260x3
260x3
350x1
400x1
450x5
525x3
585x1

Safety Squat Bar Pause Squats (2 second pauses)
375x2
375x2
375x2

Glute Ham Raises
bwx6
bwx6
bwx6

Landmines
45x6/6
45x6/6
45x6/6

32 Minutes of Stretching

Comments: With some stuff happening this week, I had to adjust my normal workout days. Had to go in for a physical last night and my shoulder is still sore from the shot. Stressful day at work and more snow didn’t help. I increased number of sets to warm-up on snatch grip high pulls, didn’t feel doing so few last time did me any good. The weight is light so it is pretty speed work/warm-up anyways for the big stuff in the workout. Lower back still feeling achy/tender but figured it wouldn’t be an issue with hatfield work. Video suggests I got a lot more in me for these but they felt heavy when I did them. Hell, I thought 585lbs slowed down but doesn’t look like I noticed I had weight. Toughest session with pause squats. Really the first time where I noticed the ssb training to pop my head from my shoulders. Perhaps my upper back is fatigued. I messed up on the first rep of the second set by holding my breath too long but I feel I made up for it on the last set. From there, I went over to Ironmill to finish up the session. Glute hams were the best they’ve felt in a long time. The gym was very crowded for fit-boot camp thing so it was not possible to do keg runs and with the fresh snow, it made no sense to do any events in the parking lot. Did landmines and went home to comfort myself on two large carnivore pizzas.

January 27, 2015 – Week 11, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
225x1
245x1
265x1
285x2

One Arm Kneeling Landmine Presses
+45x3/3
+70x2/2
+90x1/1
+115x1/1
+140x3/3
+140x3/3
+140x3/3

Parallel Bar Dips
bwx3
bw+35x3
bw+65x8
bw+65x8
bw+65x8

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

Paused Floor Skull Crushers w/44lbs of Chains
95x10
95x8
95x5

Band Scapular Retractions
SB+LBx12
SB+LBx12
SB+LBx12

28 Minutes of Stretching

Comments: Lower back still feeling the effects of last week’s efforts. Log felt good at the start but I noticed it felt heavy around 245lbs. 265lbs felt harder than 280lbs had the week before. My legs didn’t want to help after 245lbs apparently. I did what I could with 285lbs but only managed to tie my PR for reps (I missed two reps so 50/50). I was none too happy considering the progress I’ve had the past month on log. Hard to put that aside and focus on the rest of the workout. I was having a horrible time with balance warming up on one arm kneeling landmine presses. Really seems to depend on how long it takes me to get it settled on my shoulder and how easy the reps are. Some reps were slow grinds while others were easy peasy. Somebody took apart the dip belt so it is now just a rope with weights. Had to do all the dips slow and controlled as the destroyed belt sways like mad. Going to take some more sessions before considering increasing band tension for pull a-parts. Chain triceps are definitely getting challenging at this point. Band scapular retractions were pretty light, probably should have used more bands.

January 24, 2015 – Week 10, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x1
315x1
315x1
315x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
500x1
555x1
600x1

Deadlifts (straps)
440x3
440x3
440x3

Meadow Rows
+90x2/2
+135x1/1
+165x5/5
+165x5/5
+165x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 24.65 seconds
200x150’ in 23.65 seconds
200x150’ in 24.10 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
50’sx12
50’sx12
50’sx12
50’sx12

Kneeling Pulldown Abs
130x10
130x10
130x10

28 Minutes of Stretching

Comments: Did feel 100% when I woke up today. Luckily a lot of the snow had melted so no issues getting a workout in. Lower back achy. Front squats had good speed to them but not as good as last week. Block pulls were up to 600lbs. Even if I was off, I knew I could pull that weight; it just might not be pretty. Reviewing my form, the weight hesitates off the floor and gradually picks up speed to an easy lockout. Got to get my start to be stronger. Speed pulling after those. Better than last week, other than the very first rep of the first set. Meadow rows were next and felt a bit better than last time, even with the achy back. I was going to do farmer’s walk inside with multiple turns but I tested outside and found it was good/safe enough to do them. My turns were better this time, especially since my slowest set this week is almost a second faster than my fastest set last week. I wanted to kill my arms after the dumbbell curls with the grips on the handles. I had a hard enough time doing one set, let alone four with these reps. Probably the toughest thing I’ve done so far this training cycle. Finished up with easy ab work and a bit of stretching.

January 23, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
165x1
195x1
225x1
255x4/1/0
200x3
200x3
200x3
200x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
265x2
305x2
335x2
265x9

Overhead Rope Extensions
130x15
110x12
100x12

Neutral Grip Pulldowns
170x8
170x8
170x8

25 Minutes of Stretching

Comments: Started off with the usual strict pressing. Probably should have just done the triple with 255lbs on the first rest pause set as I think it sapped my strength for the final set as I got goose egg there. Not to say it wasn’t close; it was out in front of me and my triceps were just not there when it hit the sticking point. It is nice to be repping 250lbs or more weekly though. Moved on to speed triples after that. The added rep was definitely noticeable but still shoving that weight up there. Third set felt the best on these. Close grip benching followed that and weight felt better on my wrists and shoulders this week. Definitely leaving some reps in the tank on each work set. Rope triceps stuff to failure after that. It is weird having such an issue straightening out my arms near the end of these sets haha. More lightish pulldowns but I was able to lift these with power while maintaining focus on pulling with my back muscles. A ton easier this session. Worked through this workout quickly, stretched and beat feet home to beat the impending snow storm.

January 21, 2015 – Week 10, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x1
111x1
133x1
155x2
155x2
155x2

Hatfield Overload Squats
150x5
200x5
240x3
290x3
330x1
380x1
440x5
495x3
570x1

Safety Squat Bar Pause Squats (2 second pauses)
365x2
365x2
365x2

Glute Ham Raises
bwx6
bwx6
bwx6

Keg Carries
240x40’/40’
240x40’/40’
240x40’/40’

Landmines
45x6/6
45x6/6
45x6/6

24 Minutes of Stretching

Comments: Quite a bit of snow today so road conditions were a bit hazardous. Didn’t feel the need to do as many sets or reps to warm-up for the snatch grip high pulls this time. Feeling much the same but the weight is pretty light. Continuing to power through on the hatfield squats. Only hiccup was unracking 570lbs as I thought the left side pin had come out and it caused me to hesitate briefly. Bar also dipped to the that side but still moving the weight fast. A couple sets of somewhat heavy pause squats with the ssb after that. Working on making the pauses solid. From there, I went over to Ironmill to finish up the session. Glute hams went well; I felt better as the sets progressed. Did the keg run drill again this week. Goal was to try and be quicker. I bobbled the last run with getting the “second keg” but it looks like all my runs were faster than my best from last week. Finished up with abs per usual and called it a day.

January 20, 2015 – Week 10, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
200x1
220x1
240x1
260x1
280x4 PR+1 rep

One Arm Kneeling Landmine Presses
+50x1/1
+75x1/1
+100x1/1
+130x3/3
+130x3/3
+130x3/3

Parallel Bar Dips
bwx3
bw+55x8
bw+55x8
bw+55x8

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

Paused Floor Skull Crushers w/44lbs of Chains
85x10
85x8
85x5

Band Scapular Retractions
SB+LBx12
SB+LBx12
SB+LBx12

30 Minutes of Stretching

Comments: I was confident when I started my day but by the time I got to the gym, I was feeling a bit drained. However, this was another good session for log press. I hit a double and then screwed up a third rep. I set it down as I knew from experience that I usually have some more in me after a quick 10-15 second breather. Managed another double to get a rep PR. Would have been nice to get five but I’ll take the small PR. It has been like forever since I hit a PR on log. Followed that up with one arm kneeling landmine presses. I started with the right side this time but messed up by pressing on the same side as my post leg. The barbell sleeve was loose and my hands were sweaty so switching sides was probably the toughest thing on these this time. Lot of foot traffic during warm-ups did make things interesting. For dips, I started out doing them slow and controlled to cut down on the swaying of the weight but then tried pushing as fast as I could. Sticking with the same band tension for band pull a-parts. More chain triceps after that. Made sure to pause for a 2-count each rep. Band scapular retractions felt better this time but going to stick with the tension some more. Lots of stretching to finish up the day.

January 17, 2015 – Week 9, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x1
315x1
315x1
315x1
315x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
495x1
Added Straps
545x1
545x3
545x2

Deadlifts (straps)
440x3
440x3
440x3

Meadow Rows
+90x2/2
+135x1/1
+160x5/5
+160x5/5
+160x5/5

Farmer’s Walk (turns at 75’)
200xpick
200x150’ in 25.56 seconds
200x150’ in 25.49 seconds
200x150’ in 26.14 seconds

Dumbbell Hammer Curls w/ Fat Gripz Extreme
50’sx8
50’sx8
50’sx8
50’sx8

Kneeling Pulldown Abs
110x10
110x10
110x10

32 Minutes of Stretching

Comments: Caught up on some sleep last night so I felt rested going into this workout. Lower back a tad achy from this week of workouts but still going strong. Finally graduated to three plates for the front squat speed work. Really no different than how it has felt with 300lbs so that has got to be good right? Block pulls followed the typical warm up that appears to work best for pulls (for me at least). Working weight of 545lbs was to be a single, then a triple and then a double. Weight felt heavy but the triple felt the easiest of the sets. Gun to head on that set I could get another two. Not as confident I could repeat that on the third set. I must continue to fine tune my form and setup to get the best pull I can. Then pulls from the floor for speed. Dropped some sets and increased the weight. Not quite the crispness of two weeks prior but ok. Took a break from swiss rows and did Meadow rows. I’ve done these before but for like sets of 12. Once I got the form down again, the weight was moving quite well. Enough ice had melted so I did farmer’s walk outside. Elected to go lighter and for longer distance with a turn. Turns suck big time. Definitely something to practice. Put on fat gripz extremes on the dumbbells for hammer curls; adds another dimension of suck to them. I fatigue much faster having to squeeze the 3” handles. Finished up with easy ab work and a ton of stretching.

January 16, 2015 – Week 9, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
145x1
175x1
200x1
225x1
250x4/1/1
200x2
200x2
200x2
200x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
265x2
305x2
330x2
265x8

Overhead Rope Extensions
120x14
110x12
100x11

Neutral Grip Pulldowns
160x8
160x8
160x8

27 Minutes of Stretching

Comments: I was expecting a stressful day at work but it turned out much better than expected. Much like Tuesday, it made more sense to do this workout at the Y. Warmed up on overhead press like I did two weeks ago to cut down on unforced errors. With how 225lbs felt, I didn’t expect a good rest pause set. Good thing I was wrong as I hit a 10lbs PR on the first set with a rep in the tank. Only issue was on the last set when I missed the first attempt and had to really lean back hard to get it in the end. Moved on to speed doubles after that. Still haven’t been able to match the feeling of weightlessness from four weeks ago but I feel this was a close second, especially considering the 15lbs increase. Moved on to close grip benching from there. Everything 135lbs felt substantial in my hands and it didn’t move fast and easy for me. But not a bad thing as 330lbs felt much the same as 265lbs difficulty wise so I can rest easy with that. Moved on to new exercise for me, overhead rope extensions. Not sure how accurate the weights on the cable tower but I did the weights as listed to failure with short rests. My arms were moving like molasses by the last few reps of each set. Somewhat light pulldowns, focusing on squeezing the back muscles and pulling down explosively, finished up the workout. Finished with stretching and three recovery burritos.

January 14, 2015 – Week 9, Day 2

Dynamic Warm-ups

Snatch Grip High Pulls
89x2
89x2
111x2
111x2
133x2
133x2
155x2
155x2
155x2

Hatfield Overload Squats
150x5
150x5
240x3
240x3
330x1
380x1
430x5
485x3
555x1

Safety Squat Bar Pause Squats (2 second pauses)
355x2
355x2
355x2

Glute Ham Raises
bwx6
bwx6
bwx6

Keg Carries
240x40’/40’
240x40’/40’
240x40’/40’

Landmines
45x6/6
45x6/6
45x6/6

27 Minutes of Stretching

Comments: Started off the workout with snatch grip high pulls. It has been a long time since I’ve done any snatch based Olympic style lift so I made sure that I did a lot of sets leading to my working weight to get form down. Felt nice and easy if a bit weird on the shoulders. Hatfield squats went well; none of the instability I felt last time I came back from a deload week. All reps were fast and I feel the set of five was tougher than the single. Maybe because the bar was on my back longer. Reps and sets dropped on pause squats. Sticking point makes these feel slow but I don’t feel like the weight is crushing me in the hole, even with the increase in weight. From there, I went over to Ironmill to finish the day. Glute ham raises were much tougher this time around as the pad for the knees was fixed (it had been on backwards). Hard work for the posterior chain but that is okay. After that, I went with sprints using the heaviest keg available. I was working my best to be fast, sprinting halfway down and back between the keg carries to simulate going back for a second keg. Apparently, I got faster by about 2 seconds each run. Finished up with abs per usual and called it a day.

January 13, 2015 – Week 9, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
200x1
220x1
240x1
260x1
275x5

One Arm Kneeling Landmine Presses
+25x5/5
+50x2/2
+75x1/1
+100x5/5
+110x5/5
+125x5/5

Parallel Bar Dips
bwx3
bw+35x8
bw+35x8
bw+35x8

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

Paused Floor Skull Crushers w/44lbs of Chains
75x10
75x8
75x5

Band Scapular Retractions
SB+LBx12
SB+LBx12
SB+LBx12

24 Minutes of Stretching

Comments: Lifted at the Y for this workout. With the changes to the workout, it made more sense to lift there. I haven’t used my log for about 7 months now I think and it feels much more comfortable than the one at Ironmill for some reason. This was probably the best log has felt this entire training cycle. Managed to tie my PR with 275lbs, still having issues with doing multiple reps with the log on my chest though. Next was a new one for me, one arm kneeling landmine presses. I’ve done standing versions back in 2008 but these were quite a bit tougher. Awkward to get it to the shoulders for sure but feels good on shoulders and triceps. I’ll need to start with my right side next time as it appears to be the weaker side on these. Dips are still weird. I feel a lot of pressure and tension in my entire upper body but I’m banging out the reps like nothing. Band pull a-parts are still challenging at this time. New exercise for triceps. I like how they feel on the triceps but I might need to invest in ear plugs with how loud the chains are when they come down right by my head haha.. Increased band tension for retractions due to how easy they were last time. Had to use a different setup and this increase is quite a bit tougher. Stretched and called it a night.

January 10, 2015 – Week 8, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
235x1
235x1
235x1
235x1
235x1

Deadlifts
135x3
185x3
225x3
275x3
315x3
315x3
315x3
315x3
315x3

Head Supported Swiss Bar Rows
135x5
135x5

Farmer’s Walk (turns at 40’)
170x120’
170x120’

Dumbbell Hammer Curls
35’sx12
35’sx12

Pulldown Abs
100x8
100x8
100x8

25 Minutes of Stretching

Comments: Made sure I got plenty of sleep last night. Went lifting in the early afternoon and setup most of the equipment to cut down on time between exercises. Front squats were fine, little rusty feeling on the first working single but the weight moves fast and isn’t that hard. Moved on to deadlifting for speed triples from the floor. No block pulls this time. Even though it was light, it felt really good. Not a single rep felt off and each one felt the same and pulled with authority. Almost knocked the wind out of myself on rows when I yanked the bar up for the first single. Good that it felt so light here. I used Jenkins’ horrible farmer’s walk handles this time indoors as the parking lot is still covered in snow and ice. These handles are short, with a low pick and thin handles and very dense. Toughest thing I’ve done all week but it did exactly what I wanted. Finished up with easy curls and abs before heading over to the Y to help my sister workout.

January 9, 2015 – Week 8, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x3
165x3
165x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
170x1
170x1
200x3
200x3
200x3

Overhead Dicks Presses
75x9
75x9
75x9

Spider Rows
+100x8
+100x8

26 Minutes of Stretching

Comments: I’m noticing physical manifestations of work related stress, such as my right eye starting to twitch. It is good this is a deload week and I know that a good night’s sleep or two will do me good. Strict pressing felt fine but my left shoulder felt sore warming up. Luckily, it went away after the first real work set. First set was a bit rough but each set got easier after that. Benching was good and fast, even though the weight felt heavy on my wrists and elbow. Back to normal on the overhead dicks presses, no real shoulder fatigue and got into a good rhythm. Did two easy sets of rows to finish the workout. I then helped move a metal cabinet and an industrial strength fan up a flight of stairs before stretching and getting burritos.

January 7, 2015 – Week 8, Day 2

Dynamic Warm-ups

High Pulls
111x2
133x2
155x1
155x1
155x1

Hatfield Overload Squats
135x5
185x5
225x3
275x3
315x1
365x1
405x3
405x3
405x3

Glute Ham Raises
bwx3
bwx3
bwx3

Sandbag Carries (turns at 40’)
215x120’
215x120’

Landmines
25x6/6
25x6/6

28 Minutes of Stretching

Comments: Continuing with the deload week. Took some smaller jumps on high pulls since I was just doing some light singles. A bit more accumulation sets for the overload squats since I’m using over 100lbs more than last deload week here. Still moving really fast. Headed over to Ironmill to finish up. Ghrs were a bit tougher than previous sessions as the pad had been “fixed” so it was a bit different feel. Rather than get out the h-stone, I just used the sandbag for some light runs. Sandbag was light but slick so I had to keep adjusting every turn. Abs after that and then stretching.

January 6, 2015 – Week 8, Day 1

Dynamic Warm-ups

12” Log Jerks
100x5
125x3
145x3
165x3
185x5

12” Log Z Presses
100x3
135x3
135x3
135x3

Parallel Bar Dips
bwx8
bwx8

Band Pull A-parts
MB+(2)mMbx12
MB+(2)mMbx12
MB+(2)mMbx12
MB+(2)mMbx12

Myostatic French Presses
70x6
70x6

Band Scapular Retractions
AB+LBx12
AB+LBx12
AB+LBx12

31 Minutes of Stretching

Comments: Another planned deload week. Knees ached warming up on log press and shoulders just felt heavy. Not challenging stuff but I couldn’t laze on through it. Even with the increase in 20lbs from last time on deload, the z presses felt about the same. Oddly enough, dips seem to feel better when I got weight on a dip belt rather than just bodyweight. I feel I got the band tension right on pull aparts this time. Moved as quickly as I could through the workout and did quite a bit of stretching. Unlike last time, I’m enjoying the low intensity week.

January 4, 2015 – Week 7, Day 4

Dynamic Warm-ups

Front Squats
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
265x1
300x1
300x1
300x1
300x1
300x1
300x1

3” Block Pulls
135x5
135x5
225x3
275x3
315x3
365x1
405x1
455x1
Added Straps
495x1
545x1
585x1

Deadlifts (straps)
420x3
420x3
420x3
420x3
420x3
420x3

Head Supported Swiss Bar Rows
135x2
170x2
205x5
205x5
205x5
205x5
205x5

Farmer’s Walk Medleys
200xpick
250xpick
250x100’ in 15.91 seconds
250x100’ in 16.79 seconds
250x100’ in 16.61 seconds

Dumbbell Hammer Curls
55’sx12
55’sx12
55’sx12
55’sx12

Pulldown Abs
140x8
140x8
140x8

31 Minutes of Stretching

Comments: Meant to lift yesterday but stuff happens. The roads near my house were frozen when I woke up so to really go anywhere, I had to wait for the plows to come through. I then got a bad case on indigestion and that ended just about any other plans I had as I felt like puking trying to put on shoes. And now it is today. Quite a few people at Ironmill so I had to move around where I usually lifted. Moving the weight fast on front squats while trying to minimize setup time. Second and last set stood at as the best with how they felt. Block pulls felt good warming up and I spent those sets thinking about where I wanted the bar to be and trying to get that each time. I put on straps for 495lbs just so that I could have a good gauge with the following sets as far as effort goes. It moved quite well and 545lbs went up pretty good too, like I could do a few reps with it. 585lbs felt heavy and it was a slow grinder to lockout. I had hoped it would move better than that but this is the most straight weight I’ve pulled in some time. Moved on to deadlifting for speed triples. Same weight, reps and sets as last week. These felt a lot better this time through; no reps felt bad. Rows were quite hard after the deadlifting and it was quite tough to make sure I hit my stomach with authority. Farmer’s walk were a pleasant surprise as it was supposed to rain all day. It was slick outside but I managed to do the first set in under 16 seconds for a big speed PR. Not quite as spectacular on the other two sets but still decent. Added more reps on hammer curls and my arms wanted to murder me by the end. Finished up with abs while putting away all the weights as active rest, followed by stretching.

January 2, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
80x5
80x5
110x3
110x3
140x1
160x1
180x1
200x1
220x1
240x4/2/1
190x3
190x3
190x3
190x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
145x3
145x3
195x1
225x1
255x3
295x3
320x3
245x10

Overhead Dicks Presses
110x9
110x9
110x9

Spider Rows
+100x3
+145x8
+145x8
+145x8

32 Minutes of Stretching

Comments: Didn’t manage to stay up to ring in the New Year. Just plain tired and went to bed early the last two days to get some much needed sleep. Some doubts still swimming around in my skull did wake me up about 2 hours to early. Goal this workout was to avoid a repeat of last week on strict press. The big one was to stay calm and do some more accumulation singles leading up to the top weight. That included adding in the belt at 200lbs so that I would get used to the breathing and not screw it up on the set that counted. This appeared to work perfectly as I hit a solid four the first set, then a strong double and then a tough single. Moved on to speed triples after that. Couldn’t repeat the performance from two weeks ago but it was a bit better than last week. Moved on to close grip benching from there. Last triple was pretty tough and triceps were burning on the down set for reps. Overhead dicks presses were just straight up killing my shoulders and triceps this session. Lots of lactic acid building which made these very uncomfortable by the last set. Moved on to some easy spider rows to finish off the session with a lot of stretching. Camera screwed up so no videos for this session.