July 7, 2015 – Week 6, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
85x5
115x5
145x3
175x3
205x1
235x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1
270x1

Circus Dumbbell Clean and Presses
130x2/2
180x2/2
180x2/2
180x2/2

Parallel Bar Dips
bwx5
bw+45x3
bw+90x1
bw+135x7
bw+135x8

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
180x2
180x2
250x4
250x4
250x9 PR+3 rep

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

32 Minutes of Stretching

Comments: Getting close to the halfway point of this Nationals prep. The only thing that really felt sore was my upper abs. Not sure if it was from heavy tarp bar work or those goofy sternum pull-ups but I had to be conservative with my chuckles during the day. Push presses this time were not a death march but still a lot of work. Feeling the stress on my wrists and shoulders and lower back on these; even on warm-ups. Lockout felt strong and the weight pretty much “floated” to completion. Work up to the working weight and then do ten singles with short rests. I ended up doing eleven singles as I lost track around set seven or eight and I didn’t want to shortchange myself. Circus dumbbell next, I only had to do one warm-up set to feel ready for the heavy stuff. Doubles again but I definitely didn’t try and push it each set like last week to do them faster each set. Partly due to sore abs and super sweaty hands but also due to missing the second rep of the first set on my right side with a suspect rep afterwards. Second set felt the best out of all the sets. Dips continue to get tougher. Felt some of my vertebrae “pop” on the first working set a few reps in. Lost a bit of tightness when that happened. Coupled with sweaty palms, I’m doing my best to prolong the set and get the reps. On the second set, I almost passed out from holding my breath to stay stable. At least it is good to be back up to this kind of weight on dips. I think I will stay at this tension for pull aparts for some time as it is pretty rough on the shoulders. Similar idea to how I was just using bodyweight for ghrs last cycle. I knew that lockouts would go better this time. It usually takes a session or two with lockout/concentric work for me to get it down pat. Wasn’t quite there on the first set but I made the second look easy and hit a three PR on the last set. Scap work with the bands to finish. The first set always feels so easy but it gets plenty difficult by the end. I may keep this tension as is like I plan with pull aparts.