June 16, 2015 – Week 3, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
270x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Circus Dumbbell Clean and Presses
136x1/1
136x1/1
136x1/1
136x1/1
182x1/1
182x1/1
182x1/1

Parallel Bar Dips
bwx5
bw+45x3
bw+80x1
bw+115x8
bw+115x11

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

Standing Tate Presses
45’sx13
45’sx13
45’sx17 PR+1 rep

Band Scapular Retractions
SB+(2)ABx12
SB+(2)ABx12
SB+(2)ABx12

30 Minutes of Stretching

Comments: I had felt better going into this week, at least I did in the morning before I found out I had to cover someone else at work. So unexpected stress ahoy haha. Despite that, I did feel “not-destroyed” starting things off. Not sure why so many people are in the gym now but I had to wait even longer for the power rack but I didn’t want to be there until closing so I did more warm-ups and took my time. Warm-ups were done on tiered squat rack so essentially half squat and then pressing. The weight went up ok on the first rep for the push press triple but I got off balance locking out the weight so the second rep suffered. I let things settle for the third and threw that one up better than the other two reps. Speed sets stayed strong the whole session but I was sweating profusely. Circus dumbbell after these. Warm-ups again for this was the empty bell but I added a little weight to it. Less mistakes for this session though I did have a misfire on the first set with my right and the last set with my left. Warm-ups felt heavy on dips but I kept going. Getting hard again. Pull aparts are almost back to a comfortably level of difficulty. Again, first set of standing tate presses felt like the odd man out. I lost count on the last set so good thing I film these haha. Could feel the heat radiating off of my triceps by the end. Adjusted the bands for scap work and it was still easy other than my hands slipping due to sweaty palms. I finally just went and put a metal pole through the band loops and pulled that. May use that in the future though it did seem to “tug” my right biceps. Stretching and burritos. Puts this week’s total of burritos at six.