July 28, 2015 – Week 9, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x2
255x1

Circus Dumbbell Clean and Presses
130x3/3
150x1/1
170x3/3
170x3/3
170x3/3

Parallel Bar Dips
bwx5
bw+45x3
bw+90x1
bw+135x8
bw+135x9

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
180x3
230x1
265x3
265x3
265x9 PR+2 reps

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

32 Minutes of Stretching

Comments: Second half of Nationals begins in earnest. Log work was first. I will be sick of the log by the end of this haha. Return of the doubles with very short rest until I couldn’t do any more. With my work capacity, this takes a while haha. When I did this weight and scheme last cycle, I got 12 doubles. I got 16 this time. Honestly, I wasn’t expecting that much with how crap my knees and midsection felt with just the empty log. If I judged how I’d do by how the warm-ups went, I would almost never workout haha. I really had no idea how many sets I had done and my hands were getting so sweaty that it was hard to even keep a solid grip on the log handles. It mercifully ended when I could only get a single on set 17. Circus dumbbell work after that. With all the log pressing, I wasn’t expecting much here. I did a second warm-up weight just to make sure I was ready. The method of having the bell land on my front deltoid for my right side won’t work for heavier weights. I was pleasantly surprised with how easy these felt. I didn’t want to trust myself honestly and I set the bell down after every rep on the first set with my right. I went for it all in on the left side and did the following sets without letting go of the dumbbell. Usually I have grip issues due to sweat but I think I paralyzed them with adrenaline or something haha. Dips are still hard but not on the magnitude of what was going on last heavy weeks. First set went well but I didn’t have much left on the second. I didn’t attempt another rep as I knew I couldn’t get it. I kept the band tension the same on pull aparts. Probably won’t increase this tension as sometimes it is too easy but if I grip it a little differently, it becomes a lot harder. Log lockout work after that. I used the tiered rack like I did on deload week. I think I did a little better on the first two sets than I did two weeks ago. Still felt way tougher than I would have liked. Not sure where the reserve strength came for the max rep set and I added two reps to my best. Added another band to the scap retractions. Made a big difference in tension; way more than I was expecting. This might be the most I put on this exercise. Good bit of stretching and then home. This is going to be tough cycle haha.