April 21, 2015 – Week 9, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
260x2
280x2
300x1 PR+5lbs

12” Log Jerks
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x1

Super Set: Plate Front Raises/Incline Facedown Inverted Dumbbell Flyes
100x6/25’sx15
100x6/25’sx15
100x6/25’sx15

Parallel Bar Dips
bwx3
bwx3
bw+45x2
bw+45x2
bw+80x1
bw+80x1
bw+115x5
bw+115x5
bw+115x5

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

Decline JM Presses
45x5
95x3
145x8
185x8
225x8

Band Scapular Retractions
SB+AB+LBx12
SB+AB+LBx12
SB+AB+LBx12

25 Minutes of Stretching

Comments: Things are starting to get serious. First up was working up to a top double with clean on the log. I think the last time I did a log clean, it was almost a year ago and I only worked up to 255lbs. I took my time here as I wanted to make sure I got everything down right. I wore a shirt with a decal on it so that I could know when I had the log in the right spot before rolling it up my chest. The cleans were good, and I had been concerned these would be stressing my biceps. First rep of each double went up fast with the second rep being a bit more of a struggle. Honestly, nothing new for me. Again, I need to watch my breathing and try not to be so nervous hitting these weights. I truly thought I could do a double with 300lbs but just not there today. At least I finally got it for single (with a clean) after all these years haha. After this, it was back to the rack for more log work. Cluster sets with short rests until I couldn’t hit the required reps. Not sure if it was to be doubles or triples here but I went with doubles. It took me a few sets to find my legs though. Change made with the superset; heavy plate raise for low reps and then facedown inverted flyes. Much easier than the other superset haha. Dips are still shaky but strong. Shoulders felt very tight but understandable with all the log press work. I did a few more warm-ups to try and get me ready. Increased tension for pull-aparts. May end up increasing it again before the end of this cycle. Decline JM presses were a bit strange. I wasn’t sure if these would be weaker or stronger than regular version and with the movement, I thought it would be the former. The warm-ups seemed to indicate this too but once I started my “work sets” that changed and I had to make bigger jumps to actually hit a decent weight. The movement is still weird but I believe this is stronger than the regular style although I don’t feel it in my triceps as much. Increased tension for scapular retractions and it felt similar to last week. Increased band tension on scapular retractions quite a bit considering how last time it felt like no change. This is a good tension but like the pull-aparts, I may need to increase it as well. This was a long session.