August 25, 2015 – Week 13, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
285x1
305x1

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
162x1/1
185x3/3 PR+5lbs
185x3/3
160x5/5

Parallel Bar Dips
bwx5
bwx5
bw+50x3
bw+50x3
bw+100x1
bw+100x1
bw+150x5
bw+150x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
200x5
250x2
300x3
300x3
300x5

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

33 Minutes of Stretching

Comments: A merciful drop in volume on log work for this session. Three singles with the option for a fourth if I felt froggy. I didn’t feel froggy. Last warm-up single my left knee gave me a jolt so I wasn’t sure how good lower body drive was going to be for the working singles. I hit the planned weights but they weren’t easy. First one felt heavy on the chest but it went up well enough. Second was not so bad on the chest but definitely a lot tougher on the lockout. Last single was not so good. I was breathing heavy in anticipation, even though this should be a weight I can get when I’m good most days. The weight felt heavy and I ended up pushing the log forward and bending back. Thankfully, the triceps and shoulders were strong enough to correct and finish the lift but it was a brutal effort. Not going to try anything heavier than that today. Circus dumbbell after the log. I did another warm-up single with heavier weight than just the empty bell to make sure I was ready for the working sets. Biceps are tight and sore and I know I’m short changing their involvement in the lift to try and minimize the strain. Two hands on the handle to start the clean and then switching to one and having the non-lifting hand go outside and “slap” the bell up the rest of the way to the shoulder. Seems to work for now. Not much difference from last week difficulty wise but much like the last single of log press, the excitement/anxiety is palpable and can be hard to tame. Unknown territory for me on these. The down set with one less rep from last week was way easier. Dips continue to be a struggle. I’m a ball of aches and just time under tension with this kind of weight haha. Band pull-aparts as active rest again before back to some more heavy pressing. Had memory to record the lockouts this session. I started out heavier than I planned for the warm-ups but it was too late and I just went with it. This was tough. When I started, I thought I was going to get no reps. Position of the log is crucial. On the second set, the first two reps were perfect but I rolled the log back too far on the last one and I had to readjust which led to a max effort grind. I was very surprised I got more than a double on the last set with how much I felt I was expending on those misgrooved lockouts. Scapular band work to finish off the night again. Not easy but not hard. It was biting into my hands quite a bit. Just got to keep them healthy for the other stuff this week.