May 1, 2015 – Week 10, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
90x5
90x5
130x3
130x3
160x1
190x1
210x1
230x2
230x2
230x2
230x2
230x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
335x1
335x3
335x2

Overhead Rope Extensions
120x12
120x12
120x12

Neutral Grip Pull-ups
bwx3
bw+30x6
bw+30x6
bw+30x6

31 Minutes of Stretching

Comments: No denying it, I’m exhausted. Just five more hard workouts left in the cycle. Just got to keep on trucking and know that I’ll peak right on time. Even warming up on push press was a bit hit or miss. Pretty much strict pressed a rep or two from getting off balance. Same weight as last week for working sets. First set was garbage; almost jerked it and soft lockout. This got me mad and I told myself to focus and wake up. The following sets were a ton better, actually launched up the four set second rep so hard I was prepared for it and stumbled backwards. I was not looking forward to the benching this time. With how hard it was to complete the recommended stuff last time, I knew this time it would be a tall order. Right triceps was slow on locking out the weights. I noticed it was a little more tight than my right and I think it was from the decline JM presses earlier this week. Not painful or anything just lagging behind. The big issue was no spotters. Gym was dead by the time I got ready to bench. Unless I injured myself, this weight was not something I couldn’t double or single on an off day, going for more was the issue. Changed a little in that the single was first, then the rep stuff. Other than being slower on the right side, it went up fine. Got into trouble the second set when I went for the third rep. Ugly, ugly grinding lift and a felt like I could have missed at two sticking points during the whole ordeal. No chance in hell going for fourth rep as recommended. I didn’t beat myself up as I knew I was tired and got the double for the final set. Overhead rope stuff after that. A bit strange as the first set this time was harder than last week but the last set was easier than last week. Overall, it stayed about the same from set to set and was easier than last week, if that makes sense. Added weight to pull-up again. Tired but felt powerful on these. Good bit of stretching needed for hamstrings and called it a night. Need sleep.