June 23, 2015 – Week 4, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
85x5
125x3
125x3
155x1
185x1
215x3
215x3
215x3

Circus Dumbbell Clean and Presses
130x4/4
130x4/4

Parallel Bar Dips
bwx3
bwx3
bw+25x6
bw+25x6

Band Pull A-parts
MMBx12
MMBx12
MMBx12
MMBx12

Standing Tate Presses
35’sx12
35’sx12

Band Scapular Retractions
SB+AB+LBx12
SB+AB+LBx12
SB+AB+LBx12

29 Minutes of Stretching

Comments: Deload is here again and judging by how the workout started, I need it. Again, literally twenty people in the gym when I got there but whittled down to like five by the time I actually started lifting. Push pressing was a bear warming up as my knees were achy. First set with working weight was the toughest thing I’ve done on a deload week. Felt heavy on my shoulders, wrists and lower back. Much better on the following sets thankfully. Circus dumbbell followed. I wasn’t sure how many reps I was going to do but I knew I was not going any heavier than the empty bell without the caps. I was thinking a single or double with how push presses felt. The weight was flying up so I did reps until it felt like I was actually putting in effort and stopped there. The air is not there but at least the muscle memory is still intact. Shoulders were achy and tight warming up on dips. As per usual, the second set was better than the first. I did have to wait between the sets for someone to get off the dip station so maybe that helped haha. I lowered the band tension on pull-aparts more than I planned but probably a good thing with how sweaty my hands were. I couldn’t keep the band from sliding in my hands and I had to wrap the band ends around my palms to keep it secure. I was expecting some issues with the tate presses after the other stuff but it was pretty easy peasy. I made another adjustment with the band scap work by using a row attachment rather than a pole. Worked so much better and I think this is how I will do these from now on. Little bit of stretching and then home for strip steaks.