April 28, 2015 – Week 10, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
205x1
230x1
255x3
280x2
305x1 PR+5lbs

12” Log Jerks
245x4
245x4
245x4
245x2

Super Set: Plate Front Raises/Incline Facedown Inverted Dumbbell Flyes
100x8/25’sx15
100x8/25’sx15
100x8/25’sx15

Parallel Bar Dips
bwx5
bw+45x3
bw+75x1
bw+120x5
bw+120x5
bw+120x5

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

Decline JM Presses
100x3
140x3
190x8
230x6
230x6
230x6

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

31 Minutes of Stretching

Comments: This week is picking up where the last one left off; kicking my butt. My entire back was sore and even warm-ups with the log felt awful. My first work set felt crushingly heavy and I was worried I was going to black out right there. I did my best to stay calm and focused and got the triple. Upped the weight and went for a double. Didn’t feel quite so bad on my chest but it was not smooth on the second rep. Going for another PR single. I know I had this in me last week but with the massive soreness, I wasn’t so sure today. Everything went right as it rolled up to my chest and I knew it had to go up. My lower back was just shot at this point and I had to force myself to pick up anything I had on the floor to put away haha. After this, it was back to the rack for more log work. Cluster sets with short rests but for more reps. Felt good at the start (no issues with lower back pump) but the doubled reps took its toll and I was stopped midway through a fourth set. More reps on the plate raise, lower back got a workout with the strain from having the weight out in front of me like that. Toughest the dips have felt so far. Kept tension the same for band pull aparts as I knew it would be tough with how my upper back was feeling from all the eccentric lat work. I felt the decline JMs in my triceps a bit more this session. I might need to wear my wrist wraps because it did bug my right wrist. Kept tension the same for scap work too for the same reason as pull aparts. Lots of stretching and recovery burritos.