February 27, 2015 – Week 1, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
75x5
105x3
105x3
135x3
135x3
165x1
195x1
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Close Grip Barbell Bench Presses
45x10
95x5
95x5
135x3
135x3
185x1
185x1
225x1
225x1
270x6
270x6
270x3

Myostatic French Presses
80x15
80x15
80x15

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

28 Minutes of Stretching

Comments: The soreness accumulation continues on. Lower body sore from Wednesday and upper body still sore from Tuesday. Triceps were going to be an issue as even doing my push-ups for warm-ups was a chore. First up was push pressing. Been doing mostly jerks for some time but I did them already this week so I figured it was best to stick with actually push pressing this session to work my shoulders and triceps more. Started out well enough but definitely fatigued by the end in the shoulders. Benching after that and I was not looking forward to it one bit. Still leery about what happened to my pec at the end of last cycle so that was definitely on my mind. The biggest thing was my triceps crapping out. Normally I wouldn’t ask for a spotter but I did because I had no idea if I’d be able to lockout more than a double with how beat my triceps and shoulders felt. Had a good rhythm going but slowed down after four reps and hit a wall on the seventh rep and needed help to rack it. I hate missing the goals for these sessions. I came back and got the rest of the prescribed reps and sets and moved on to more triceps rep work. I was not sure how French presses would go considering how triceps extensions went on Tuesday but I managed to get all the reps and sets. Finished up with somewhat easy pull-ups and ate loads of meatloaf.