July 14, 2015 – Week 7, Day 1

 Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1

Circus Dumbbell Clean and Presses
130x3/3
182x2/2
182x2/2
182x2/2

Parallel Bar Dips
bwx5
bw+35x3
bw+70x2
bw+105x1
bw+140x7
bw+140x7

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
140x3
190x3
230x1
265x4
265x4
265x7 PR+15lbs & 1 rep

Band Scapular Retractions
SB+(2)AB+LBx12
SB+(2)AB+LBx12
SB+(2)AB+LBx12

30 Minutes of Stretching

Comments: At this point, a deload week is starting to sound outstanding. The issues with my lower back muscles seems to be almost gone but now the wandering pain seems to have moved to my upper back and scapula area. I say wandering in that it feels like the lower back thing moved from one side to the other and the upper back stuff has done the same. Whatever, it is a mild annoyance at best and then deload and deep tissue massage this coming week after this hard one. Hopefully events will be posted for Nationals shortly. Power rack was in use at the start so I had to do most of my warm-ups on push presses in the short rack. Short rest and eight singles. I made certain I didn’t lose track of sets this time haha. Unlike last week, lockouts were a bit tougher. The weight felt pretty good on my shoulders taking the bar out of the rack but I seemed to hesitate with getting into a good pressing stance. First two felt good and I noticed the slowdown after that. I managed to get more hip drive into the last two sets. Circus dumbbell followed. I was running behind from having to artificially slowdown the workout waiting for the power rack. I had been juggling three ideas for circus dumbbell work but ended up going with the planned doubles. I had more trouble than usual with my left side and I think that had to do with the wandering pain (it had switched from right to left at this point). Not all reps were perfect reps but the power is definitely there. On the second rep of the second set with my right, I almost launched the dumbbell out my hand due to sweat so I had to catch it with my other hand haha. Getting the feeling I’m at the boundaries of my limits on the dips at this point. I feel powerful on the first few reps but they are a lie as I struggle mightily on the reps after the first three or four. As I mentioned last time, I kept the band tension the same on pull aparts. Good idea as my shoulders were twitching immediately after the first set. I didn’t have the appropriate respect for the weight on lockouts. I felt I had crushed it last session but the increase was substantial, especially with concentric work. I adapted quickly and had a good showing. Scap work with the bands to finish. I’m tempted to increase the tension with how well they went this time but it may be for the best to keep it this way so that the main focus continues to be on the big things. Stretched and got three recovery burritos.