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.