August 18, 2015 – Week 12, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x1
285x0

Circus Dumbbell Clean and Presses
133x2/2
133x2/2
180x3/3
180x3/3
160x6/6 PR+3lbs & 1 rep

Parallel Bar Dips
bwx5
bwx5
bw+55x3
bw+55x3
bw+100x1
bw+100x1
bw+145x6
bw+145x6

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
140x5
190x3
240x1
290x3
290x3
290x6 PR+10&1 rep

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

30 Minutes of Stretching

Comments: Unexpected deload appears to have done the trick. Granted my right knee is still funky but I’m not as hesitant to use my biceps. I didn’t think it would have been enough to come back raring to go though. Log press with short rests again but this time singles with a little over 90% of my best from the rack. Honestly, I was expecting anywhere from zero to five complete sets, especially with how my last warm-up felt. Pre-lift jitters can be hard for me to quiet down. First single was not so good but it lead the way for me to get the crap one out of the way. I was not expecting to get a dozen singles with the short rest. I definitely noticed that my triceps, chest and shoulders started to take over the lift once my upper back fatigued and my lower body drive started to wane. Felt just like the seated lockouts. Couldn’t keep the rack position tight on the last set and the weight rolled forward and I pushed it out in front of me. Of course circus dumbbell was next. Biceps are feeling better but I didn’t try the continuous reps on the two heavier sets. With the contest, I will be alternating between the press and deadlift so completely deloading the weight each rep makes more sense here, even if it is easier. Power felt good. Normally, the left side feels better with the weight on my tarps but it felt off today. Possibly from the slight modification in the clean for that side that was to save the injured biceps. Ended up scraping the knuckle on my left thumb on the last set so had to take a break for blood time haha. Doing reps with 90% contest weight so that is good. Lighter set with 80% and I did these as non-stop reps so very exhausting. Had to reclean the bell an extra time for the right side as I missed first attempt at the sixth rep. Shoulders and triceps were just wrecked after this and it showed on the dips. I did more sets to prep for the work weight that usual to see if it got better. It did not. I got the suggested reps but it wasn’t pretty. Band tension on the pull aparts was almost like active rest. Gave me time to think haha. Seated lockouts went well. Somewhere between how they felt three weeks ago and two weeks ago. Tried to mimic the feeling I have when I catch the log after the initial lower body drive for the start of the press. No false start reps this time. First set felt the best and I wasn’t sure I’d get more than a triple on the last set with how that one started. I got a seventh rep off the rack but it wouldn’t go much further. Memory on camera was full so no videos for this one. Scapular work went back to super hard this time. Perhaps it is related to the amount of work I place on the arms during circus bell that makes it harder. Or it could be the deload making me soft haha. Stretched and went home. Late one tonight.