June 30, 2015 – Week 5, Day 1

Dynamic Warm-ups

Barbell Push Presses
45x10
75x5
105x5
135x3
165x3
195x1
225x1
255x3
270x2
290x1
260x3
275x2
295x1
265x3
280x2
300x1
270x3
285x2
305x1
280x3
295x2
315x1
285x2

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
177x2/2
177x2/2
177x2/2

Parallel Bar Dips
bwx5
bw+50x3
bw+100x1
bw+125x8
bw+125x9

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
90x1
180x1
230x6
240x6
250x6

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

25 Minutes of Stretching

Comments: The hard work switch is back on and it might be stuck in that position after this one haha. With how deload went, I wasn’t so sure I would be fully rested; at least compared to previous sessions. For the push presses, warm-ups were flying up, which wasn’t the case last week for sure. I had some tightness in my right hip and my right quad did something on my penultimate warm-up single. This session was definitely death by volume. Doing sequences of 3,2,1 and then add weight and repeat until “?”. This took a long time to reach the point of exhaustion. I lost track of where I was on the last sequence I completed and accidentally added more weight than I was supposed to. Some reps felt fantastic while others were struggles because of slight miscues. Doing 32 reps between 78% and 97% of your max sucks. I didn’t feel like doing much else after all that but this was just the start to the workout. Circus dumbbell after these. I had planned to do more singles but after the push presses of death, I went with the least time consuming approach which was the bell with caps on for doubles. This was the best my form felt so far and I got better and more confident with each set, taking shorter rests between, sets, sides and reps. By the end, I did both sides without setting down the dumbbell to get the reps. Dips were tough. Again, it was already late, my body warm and tired so I did a few accumulation sets to prep for the two big sets. Toughest dips have been and I barely got the recommended reps. Pull aparts I used the “wrap it around my wrists” approach. Eliminated the grip and sweat factor and I was able to up the tension substantially. Log lockouts in the rack were interesting. Felt it in my upper chest getting the first rep off the pins. Tried to let the implement settle between reps rather than just bang and go. Everything went well until the last rep of the last set as it felt like my batteries were turned off as that one was a mighty struggle. Used the setup I devised from deload week for band scap work. Like the pull aparts, I was able to do better reps with more tension. Didn’t do a ton of stretching but I know I will be wrecked tomorrow for sure.