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.