January 27, 2015 – Week 11, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
225x1
245x1
265x1
285x2

One Arm Kneeling Landmine Presses
+45x3/3
+70x2/2
+90x1/1
+115x1/1
+140x3/3
+140x3/3
+140x3/3

Parallel Bar Dips
bwx3
bw+35x3
bw+65x8
bw+65x8
bw+65x8

Band Pull A-parts
MMB+MBx12
MMB+MBx12
MMB+MBx12
MMB+MBx12

Paused Floor Skull Crushers w/44lbs of Chains
95x10
95x8
95x5

Band Scapular Retractions
SB+LBx12
SB+LBx12
SB+LBx12

28 Minutes of Stretching

Comments: Lower back still feeling the effects of last week’s efforts. Log felt good at the start but I noticed it felt heavy around 245lbs. 265lbs felt harder than 280lbs had the week before. My legs didn’t want to help after 245lbs apparently. I did what I could with 285lbs but only managed to tie my PR for reps (I missed two reps so 50/50). I was none too happy considering the progress I’ve had the past month on log. Hard to put that aside and focus on the rest of the workout. I was having a horrible time with balance warming up on one arm kneeling landmine presses. Really seems to depend on how long it takes me to get it settled on my shoulder and how easy the reps are. Some reps were slow grinds while others were easy peasy. Somebody took apart the dip belt so it is now just a rope with weights. Had to do all the dips slow and controlled as the destroyed belt sways like mad. Going to take some more sessions before considering increasing band tension for pull a-parts. Chain triceps are definitely getting challenging at this point. Band scapular retractions were pretty light, probably should have used more bands.