June 19, 2015 – Week 3, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
135x1
165x1
195x1
215x3
215x2
215x1
215x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
320x1
320x3
320x4

Neutral Grip Incline Dumbbell Bench Presses
90’sx6
90’sx6
90’sx13

Neutral Grip Pull-ups
bwx12
bwx9
bwx7

30 Minutes of Stretching

Comments: Forgot to bring a head wrap so more sweat than usual to deal with today haha. Started things off with axle z presses. Got to use the power rack again. Power off the shoulders felt good but kept hitting a terrible sticking point a forehead level for the triceps. Plan was again 3,2,1 and then AMAP. Just about every rep felt like a max effort. Like pulling snapping turtle out of the mud type slowness. The only reps that didn’t were the last set but I just didn’t have anything left to break the sticking point for any more than a double. For bench, I was again worried about not meeting the standards set. Shoulders and elbows were stiff and achy. This week, aim was 1, then 3 and then AMAP. Surprise, surprise but bench felt good when I went for the working weight. Despite the heaviness and aches in my joints, I was able to bench with power and in the same groove just about every rep. The only real struggle was rep four on the AMAP set. Overall, same reps as last week with a little more weight and not as close to death on each set. Incline with the dumbbells after that. Felt heavy getting them to my shoulders but I ignored that feeling and tried to make the pistons alive again. Definitely noticed that there was fatigue slowing me down here. Max rep set was good, couldn’t have been any closer to finishing a 14th rep than I was but just not enough for today. Pull-ups followed. Added a rep to the first and last sets. Hard to describe it but I felt on some reps, near the end, that I was able to get my “whole back” into the movement. I did have to pause in a dead hang mid set on the first as I was swaying like crazy. By the last set, my biceps were quite tired so that ended up being the toughest set of the pull-ups. Stretched and called it a day.