June 2, 2015 – Week 1, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
250x3
225x3
225x3
225x3
225x3
225x3
225x3

Circus Dumbbell Clean and Presses
90x3/3
130x1/1
130x1/1
177x1/1
177x1/1
177x1/1

Parallel Bar Dips
bwx5
bw+50x5
bw+100x8
bw+100x13

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

Standing Tate Presses
40’sx12
40’sx12
40’sx20

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

26 Minutes of Stretching

Comments: Back at it after two weeks away from the gym. Going to be about as fresh as I’m going to be. No idea on the events yet (although I got some ideas from reviewing past years) so mostly gym work and general strength building for right now. My normal commute took about 45 minutes because of a little rain so I was antsy to start lifting. Workout started with push presses up to a triple followed by speed triples. Start of a cycle so generally stuff is going to be light. I knew I could crush the planned triple and got ready. Acted like the weight was an insult to make sure I threw the bar up fast. Only hesitation was letting the bar settle for the third rep. The weight was flying up on the speed sets and I was happy as everything felt solid; usually I can tell if something is lagging like shoulders, legs or triceps. Next was an upper body event, my choice. I went with circus dumbbell as it involves the most technique, will likely be an event, and I haven’t done it in like a year and a half. Had to get the thing out my garage (and clean out the spiders) and into the gym. It is super not fun to carry this thing across a parking lot in the rain. I normally do a lot more sets and warm-ups but figured since I was more or less trying to see if I could hit this weight cold (and last few big shows gave me literally no warm-ups on it) so I did big jumps and a few sets. First set was a plate loaded dumbbell with a Fat Gripz Extreme on it and the rest was the big bell. I thought I remembered everything about the circus dumbbell but I forgot about one thing; the shoulder bruises. Everything was off but it is good to know that even with the lay-off, I can hit about 90% of my best. Best rep was definitely the second with my left. Dips from there, with set reps for the first set and go for broke on the second. Got 13, couldn’t budge myself up out of the hole for another rep. No buggy shoulders this time. Pull aparts after a break always suck so sticking with this tension until I’m ready to move up again. Standing Tate presses are a new one for me. Couldn’t find a video of them so I did what I thought they would be from past experience doing the bench versions. Elbows felt fine and it went better than expected. I’d say a lot of that has to do with these past two training cycles hammering my triceps. Arms and shoulders were flailing by the end of the max rep set haha. Band scap work started easy but got hard real fast. Good bit of stretching before calling it a night.