July 21, 2015 – Week 8, Day 1

Dynamic Warm-ups

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

Circus Dumbbell Clean and Presses
130x5/5
130x5/5
130x5/5

Parallel Bar Dips
bwx6
bw+45x6
bw+45x6

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

12” Log Seated Overhead Lockouts (6” ROM)
100x3
150x3
200x6
200x6

Band Scapular Retractions
SB+ABx12
SB+ABx12
SB+ABx12

31 Minutes of Stretching

Comments: Deload is here again. It will be the halfway point after this week. Push pressing to start things off. As the almost normal occurrence on the deload week, knees were achy warming up. Weight was definitely there, making its presence known. Just because it feels heavy, doesn’t mean it is. Six singles with short rests. Didn’t need to use much leg drive to shove the weight up to lockout. Whole upper back and neck tightened up something fierce on the first single but didn’t keep my from lifting. Just a lot snap, crackles and popping haha. As it has been confirmed for part of an event at Nationals, I continued with the circus dumbbell work. One more set than last deload week and I added a rep for each side for each set. I tried to do these fast and get a continuous set going. By the second and third set, I was aiming for the front of the bell to land on my deltoid so that it was steady and then propelling it up. Dips after that. Shoulders were tight and triceps felt heavy and my humerus bones felt warm. Some swaying on the first set and I caught myself halfway before correcting it on the second. Had a slight break as I had forgotten my bands at home. Using less tension but the two bands wrapped around my hands as opposed to just one was a bit rougher on the skin on my hands. It got easier each set. Lockouts were done in the tiered squat rack. I was glad it came out to just the right height as the power rack was in use. Weight felt good, I make have been subconsciously pushing out in front as there isn’t anything to keep the weight from falling if I missed. Band scap work went well, each set I felt more and more of my back muscles working. Decent bit of stretching to finish things off.