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.