June 9, 2015 – Week 2, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
80x5
110x5
140x3
170x3
200x1
230x1
260x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
130x1/1
180x0/1
180x1/1
180x1/1
180x1 (right)

Parallel Bar Dips
bwx5
bwx5
bw+35x3
bw+35x3
bw+70x1
bw+105x8
bw+105x11

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

Standing Tate Presses
45’sx8
45’sx8
45’sx16

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

20 Minutes of Stretching

Comments: Still a bit worn from last week’s workouts but I must go forward. Had to wait a bit to get a rack for lifting. Workout started with push presses up to a triple followed by speed triples. The increase in the triple’s weight was noticed. Still moving pretty good. Speed sets started out much the same as last week but I definitely knew I was feeling some fatigue about halfway through. Again, I followed this up with the circus dumbbell. I had a bit of unplanned downtime from push pressing to this as the bolt on the caps was stuff on the one end. Took quite a bit of monkeying around with other pieces of equipment to get the cap off. For warm-up purposes, I just did the empty bell for quickish singles. Other than a technique issue on the first set, it was much improved from last week. Best reps were definitely the third sets on both sides. Shoulders were super achy after this so I did some more sets to warm-up for my top two sets of dips. Big sweaty mess too. Pull aparts were a bit better than last week. Standing tates were odd this time as the first set the weight felt infinity times harder than last week. However, that feeling went away on the other two sets. Band scap work was quite good, the only issue being that my sweaty hands wanted to slip from the bands by the last set.