June 12, 2015 – Week 2, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
130x1
150x1
170x1
190x1
210x3
210x2
210x1
210x4

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x3
315x4

Neutral Grip Incline Dumbbell Bench Presses
85’sx6
85’sx6
85’sx14 PR+5lbs

Neutral Grip Pull-ups
bwx11
bwx9
bwx6

28 Minutes of Stretching

Comments: Didn’t feel so beat up this time coming into the session. Maybe because I didn’t drop the circus dumbbell on my shoulders so hard this week haha. Started things off with axle z presses. Got to use the power rack for these this time. Had to fight the temptation of not bringing the bar back down to the pins each rep to make it easier. These felt slow and my right side felt like it was locking out a little behind my left. Plan was 3,2,1 and then AMAP. Surprised myself with four as I thought the preceding reps would have took away my grinding reserves. Same leg cramp max effort as last week. Bench didn’t suck as much. The recommended was for a single and then a five and then AMAP with the weight lowered quite a bit. I thought it was doable but alas, no. Only person in the gym that looked like they knew what they were doing was an older dude wearing all gray sweats. Only managed a triple on the five set. Not sure where the extra power came on the last set as those first two reps on that set felt like how bench usually feels to some extent. Not letting it get me down as I know I felt even worse on bench when I did my first cycle as the shoulder work and triceps work are pre-fatiguing me. Everything else is on the up and up. The Hans & Franz looking older guy was actually one the best spotters I’ve had at the Y haha. Incline dumbbells after that. Made sure I did the right reps this time. Felt much crisper and piston like. At least until the max rep set. Got stuck on 15 again (it was much closer) so progress. Pull-ups followed. Added a rep to the first two sets. I feel I was able to keep from swaying bit better (not entirely mind you). Still some biceps tenderness and the fatigue came fast. Stretched to finish off the day.