July 24, 2015 – Week 8, Day 3

Dynamic Warm-ups

Seated Dumbbell Presses
20’sx10
40’sx5
40’sx5
55’sx3
55’sx3
70’sx5
70’sx5

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

Incline Close Grip Spoto Presses
45x5
45x5
95x3
95x3
145x1
145x1
200x3
200x3

Neutral Grip Pull-ups
bwx6
bwx6
bwx6

33 Minutes of Stretching

Comments: Probably the shortest of the deload workouts. Deep tissue massage the day before so still feeling that haha. I definitely need rest as I intermittently fell asleep during the massage haha. Go to the Y pretty quick from work. Seated dumbbell presses were alright. Even the light weight just doesn’t feel right to me but it works my shoulders and triceps well. May not feel super easy but it moved quite well. Benching after that. Light weight but I wanted to do some more warm-up sets rather than jump right to the two work sets. My left side of my lower back was a bit tender from the massage but not really anything to hinder my pressing. Much like the dumbbell presses before; I tried to keep constant tension on the shoulders and triceps. My usual incline bench was in use so I went upstairs. The bar is almost behind my head at the top so it made racking and unracking the weight a bit of a pain (not to mention getting off the bench). Similar to bench, I did the incline work with more warm-ups than I really needed. Other than the uncomfortable setup, good reps. Finally pull-ups. Just can’t keep myself from swaying when I pull with conviction so I had to slow myself down each time it happened. Deload week so no biggie. Had to do a lot of stretching for my hamstrings.