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.