April 14, 2015 – Week 8, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
200x3
200x3
200x3

Super Set: Incline Facedown Barbell Front Raises/Incline Facedown Inverted Dumbbell Flyes
25x14/15’sx14
25x14/15’sx14

Parallel Bar Dips
bwx6
bwx6
bwx6

Band Pull A-parts
MMB+mMBx12
MMB+mMBx12
MMB+mMBx12
MMB+mMBx12

Band Scapular Retractions
SB+MMB+mMBx12
SB+MMB+mMBx12
SB+MMB+mMBx12

29 Minutes of Stretching

Comments: Deload week has come again. No agitated lifts. Knees ached warming up on the log and right shoulder was tight. On the work sets, it got easier and I was able to throw the log up with greater power each rep. I started out deliberate and was able to be more brutal each set. Light stuff for the facedown superset. Good pump in my back, almost pleasant at this intensity. Moved on to dips right from there and shoulders and pecs were quite tight the first set but I felt weightless holding myself up. Got over the tightness the other sets and it was like I lifting nothing. Band work after that went well and then did a good deal of stretching for my hamstrings, glutes and hips.