July 3, 2015 – Week 5, Day 3

Dynamic Warm-ups

Seated Dumbbell Presses
20’sx10
40’sx5
40’sx5
60’sx3
60’sx3
80’sx8
85’sx8
90’sx6

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
285x1
330x1
330x2
330x3

Incline Close Grip Spoto Presses
45x5
45x5
95x3
95x3
145x1
145x1
185x1
225x3
245x3
265x3

Neutral Grip Pull-ups
bw+10x10
bw+10x8
bw+10x6

33 Minutes of Stretching

Comments: Little odd with this one. Off work due to holiday tomorrow. Late nights most of this week from the long workouts so I was trying to get some much needed sleep. Try to get even more tomorrow. Session started off with seated dumbbell presses for a top set of eight reps. Usually, this is an exercise done later in the workout when I’m already warm so it was a bit tricky to figure out warming up and not overdoing it. Shoulders still beat to crap from all the push presses on Tuesday. My first set felt much tougher than I expected so I had to lower my expectations quite a bit. Reps looked fast on video but they felt slow. Next set was tougher but I didn’t think that I’d fail on the last set for eight. Every rep felt tough and I stalled after the fifth rep. Quite a bit under my best but the same could be said for the benching. On to benching. Initially, I had no worries with the workload but with the poor showing on seated presses, so inkling of doubt crept in. This week, aim was 1, then 2 and then AMAP. Trying to get my legs in earlier. Made my warm-ups similar to how I do the front squats. Weight moved well on the first two sets. Final set started out good but I got a slight cramp in my right leg locking out the second rep so I lost a lot of tightness going for the third. Really ugly rep. Incline close grip work followed. Spoto presses are something I’ve never done so I had to do a few more sets than normal to get the movement down and gauge what I could hit for a three rep max. I was able to go quite a bit heavier than I thought I would. Form was definitely crap for the heaviest set. Pull-ups followed. Dropped reps and added weight. No issues with my biceps so happy about that. Managed to do more reps with my back as opposed to my arms. Had to do a good deal of stretching before calling it a day.