June 5, 2015 – Week 1, Day 3

Dynamic Warm-ups

Axle Z Presses
75x5
75x5
105x3
105x3
135x1
135x1
165x5
180x5
200x5 PR+5lbs

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x1
345x1
345x1
345x1

Neutral Grip Incline Dumbbell Bench Presses
80’sx12
80’sx12
80’sx14

Neutral Grip Pull-ups
bwx10
bwx8
bwx6

33 Minutes of Stretching

Comments: Very sore coming in to this second press session. Honestly, when I was reviewing this week of training, this was session that I figured would give me the most trouble. Started things off with axle z presses. I had setup them up in the power rack but I guess using the restroom is code for take my stuff apart and do squats for the other gym lifters. So I moved it over to the tiered squat rack and sat on some stuff so the bar was at the right height. Shoulders felt like crap and were sore even doing the warm-ups. Not good when the aim for the day was a 5rm. I had a goal in mind but after my first work set, I decided to take a smaller jump. That set went better and I only had some slow down with locking out the last rep so I went bigger on the last set. The last set was a true 5rm for sure as my legs and abs were twitching trying to push through to lockout on the last two reps. The bar had to have stopped like three times going up on the last rep. Bench sucked. The recommended was for a single and then a five and then AMAP. With my best triple when fresh. I worked up and gave it my best but just not happening this time. Ended up doing just three singles. I felt I had no power coming off my chest and my right side was behind in locking out the weights. Big ol’ suckfest there but got to keep on going. Incline dumbbell presses were next. Neutral grip style, which is usually how I do them. I misread the reps and did 12 instead of 10. Maybe I was distracted from the bad benching. Right side was also having issues with locking out. Felt out of practice cleaning the weights to my shoulders too haha. Max rep set I got stuck on rep 15. Pull-ups to end the day. No weight this time and for higher reps. My body was swaying all over the place as I think I’m used to the weight keeping me stable and anchored haha. Too much power. Right forearm and biceps got sore pretty quick and it was probably from trying to lap the sandbag from Wednesday’s workout. Top end felt strong, but sore in the bottom and definitely feeling the accumulated fatigue each rep. Stretched forever and got three recovery burritos as I didn’t feel confident that I had the energy left to cook for myself.