April 10, 2015 – Week 7, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
255x1
255x1
255x1
255x1
255x1
255x1

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
310x6
310x4
310x2

JM Presses
170x8
170x8
170x8

Neutral Grip Pull-ups
bw+15x6
bw+15x6
bw+15x6

28 Minutes of Stretching

Comments: Felt ok this workout. I think knowing the deload week is coming is made this session easier on my mind. Right knee was a bit achy but I expected that with how it has been the rest of the week. Not an issue with actually moving the work set weights though. Similar to last week, some reps felt great and others felt just ok on push press. The best sets were the ones that I got my hips into it. The weight is manageable enough that I can notice things before starting the lift, like that I appeared to be more inflexible on my right side in the rack position. Took a longer in the warm-ups to feel ready on close grip bench then I would have liked. Last warm-up didn’t feel super heavy like last week so I knew I was going to have a good time. If I had to, I think I had rep in the tank for the first two sets and at least a triple for the last one. Elbows ached on some reps during JMs. Weight feels fine and I still like the way they work my triceps. Added weight to pull-ups. The pull-up station that I normally use was in occupied so I had to lift at the assisted pull-up/dip station for the first two sets. Have to be more controlled there since the space is confined and if the weight swings forward, it hits stuff. Luckily, the other station freed up so I could do the last one there. Felt just a little tougher than last week. A good bit of stretching to end the session.