May 5, 2015 – Week 11, Day 1

Dynamic Warm-ups

12” Log Clean and Jerks (1 clean)
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
270x1
290x1
310x1 PR+5lbs

12” Log Jerks
245x5
245x5
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+25x4
bw+50x3
bw+75x2
bw+100x1
bw+125x5
bw+125x5

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

Decline JM Presses
135x3
185x3
235x6
235x6
235x6

Band Scapular Retractions
SB+AB+LB+MMBx12
SB+AB+LB+MMBx12
SB+AB+LB+MMBx12

26 Minutes of Stretching

Comments: Going into this session, I knew what to expect as far as soreness. Luckily, I wasn’t as beat as last week soreness wise but again, I knew I had to be patient and know I that I can hit all the weights listed for log press. Upper back and lats actually felt pretty good so the DOMS from pulldowns was not happening today. On the cleans, I noticed that it was better from to get the log to my lap and then readjust my grip. All working reps felt slow but I knew to push forward. First work set went up slow but it didn’t feel like a crushing weight like last week. Second single went up to my chest better but it was still pretty alive so I had to wait for it to settle before heaving it up there. I had my Jenkins shirt on so I had to hit last single. It went up slow to lockout but I got it for another small PR. Rack work followed again. Cluster sets with short rests with even more reps. Knees felt achy at the start but I got my legs under me pretty quick. Triceps and shoulders got tired pretty quick with the increased reps and short rests. Plate raise and dumbbell superset was much better this time, worked up a good sweat haha. Did a lot more sets to warm-up for dips as I knew my triceps and shoulders were tight. Much better than last week as these didn’t feel like I was close to my limit. Band tension stayed the same for pull aparts and they felt just right and ready for increased tension next time. Wore wrist wraps for the decline JMs to try and keep my triceps and wrists happy this week. Seemed to work out fine. I increased the band tension on the scapular retractions but the tension was almost too much by the end of the sets. Maybe my hands were too sweaty or it just kicked my grips butt. Stretching and recovery burritos to end the night.