January 30, 2015 – Week 11, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
85x5
85x5
115x3
115x3
145x1
175x1
205x1
235x1
260x1/0/0 (crap)
210x3
210x3
210x3
210x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x2
315x2
345x2
265x10

Overhead Rope Extensions
140x13
120x13
100x13

Neutral Grip Pulldowns
180x8
180x8
180x8

29 Minutes of Stretching

Comments: Probably a bit beat and I was feeling a little off, like a slight cold or something. Strict pressing felt fine until the top set. I got one rep and that was all she wrote. Just couldn’t get it past the sticking point for anymore reps and barely got it off my shoulders on the last attempt. Really pissed off about it considering the numbers I’ve hit the past two weeks. Perhaps yesterday’s workout took more out of me than I thought. Moved on to speed triples after that. Wasn’t sure how these would go after screwing up the heavy stuff. Went better than expected but not as speedy as I would have liked. Benching started out fine per usual but then I hit a snag on the heaviest double. My right pec tightened up mid rep on the first rep. I had to make a choice to either rack the weight and stop the workout or push through and hope it was nothing. I’ve never had anything like that happen on bench and I’ve heard stories of pec tears and the like so it was definitely at the back of my mind the rest of the session. Triceps and back work kept my mind off of it and hopefully it is nothing, just over exertion or something. Eat burritos, go to bed, hope tomorrow is better.