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.