May 15, 2015 – Week 12, Day 3

Dynamic Warm-ups

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

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

Overhead Rope Extensions
90x12
90x12
90x12

Neutral Grip Pull-ups
bwx5
bwx5
bwx5

24 Minutes of Stretching

Comments: Jury duty done and able to go back to work to somewhat normalcy. Easy stuff and nothing to really get me going crazy. Other patrons in the gym were definitely testing me today though haha. Took a few sets but I got the push pressing to feel on point. Got to be careful with racking the bar now to keep from pulling out stray beard hairs haha. Last set was getting launched up there so it was good to end it on that note. Bench I had setup was taken during my sets of push press so upstairs for that. Right triceps was feeling a bit more tight this time, similar to how it was two weeks ago. Definitely not the same level of ease as the push presses. Overhead rope stuff after that. I came back downstairs and the setup I had for the triceps was being used too. Upstairs again to do the rope work on a different cable stack. Elbows were achy and there is a strong possibility that this resistance is greater than the same resistance on the downstairs cable. Pull-ups were mostly controlled to try and keep any pain from going into my right biceps. A little stretching and another one down.