August 14, 2015 – Week 11, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
110x3
110x3
130x2
130x2
150x1
150x1
Clean Every Rep
165x3
165x3
165x3

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

Standing Tate Presses
35’sx10
35’sx10
35’sx10

Straight Arm Pulldowns
90x12
90x12
90x12

30 Minutes of Stretching

Comments: By this point in the week, most of the aches are gone. Knee is still being difficult and got some random soreness in my right biceps. Log clean and jerks went well. Working up to a light weight so I did more sets just to make sure I was feeling good by the time I was actually doing the planned weight. Rarely would I say that I got better each set and each rep but it certainly felt this way today. I’m not sure yet if the new tip under on the clean will work with heavier weights but it could certainly help with repping weights on clean and press every rep. Move on to close grip work. Lower back felt tight and like crap while I was on the bench. Weight felt heavy in my hands but it felt light elsewhere and moved quite well. Sometimes, the right side feels like it is locking out slow but it felt like it was doing fine but that my left was locking out too fast haha. Easy stuff on standing tate presses. Just repping away and had to keep constant tension as the deceleration to lockout was starting to annoy my elbows. Straight arm pulldowns again. Much better form this time. Hardest thing effort wise this whole week haha.