May 8, 2015 – Week 11, Day 3

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
115x3
115x3
145x3
145x3
175x1
205x1
235x2
235x2
235x2
235x2
235x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
345x1
345x2
345x1

Overhead Rope Extensions
120x12
120x12
120x12

Neutral Grip Pull-ups
bwx3
bw+35x5
bw+35x5
bw+35x5

29 Minutes of Stretching

Comments: This second pressing session may be easier than the first but I’m still pretty tired by the time it comes up in the week. Bumped up the weight a smidge. I did a few more sets for the push presses to try and make sure I was firing on all cylinders when it came to the work sets. It helped but not as much as I would have liked. I didn’t have a total disaster of a first set this week but it was still tougher than it should have been. The sets got better as I went though. I was confident enough in my benching for this session that I didn’t ask for a spotter. I went with plate, quarter, plate jumps just because. I knew I could hit the recommended weights and reps, just a matter of how they felt. First went up alright, just a tad slow. Second set was better and the second rep actually was my best of the day. Went a little too low on my chest for the last set so it was a bit more effort than I would have liked. Overhead rope extensions were the easiest they have felt over these past two cycles. The only rep that actually slowed down was the very last rep of the last set. Triceps are getting strong. Added weight to pull-ups again. Dropped reps a little as well. Right biceps was sore and tight, probably from the log and keg work from this week. Still pulling up explosively but noticing the increased effort and strain. Stretched out my hips and hamstrings and went home to eat more turkey burgers and sleep for a century.