January 9, 2015 – Week 8, Day 3

Dynamic Warm-ups

Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
135x1
165x3
165x3
165x3

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
170x1
170x1
200x3
200x3
200x3

Overhead Dicks Presses
75x9
75x9
75x9

Spider Rows
+100x8
+100x8

26 Minutes of Stretching

Comments: I’m noticing physical manifestations of work related stress, such as my right eye starting to twitch. It is good this is a deload week and I know that a good night’s sleep or two will do me good. Strict pressing felt fine but my left shoulder felt sore warming up. Luckily, it went away after the first real work set. First set was a bit rough but each set got easier after that. Benching was good and fast, even though the weight felt heavy on my wrists and elbow. Back to normal on the overhead dicks presses, no real shoulder fatigue and got into a good rhythm. Did two easy sets of rows to finish the workout. I then helped move a metal cabinet and an industrial strength fan up a flight of stairs before stretching and getting burritos.