August 28, 2015 – Week 13, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
235x1
Clean Every Rep
260x2
260x2
260x2

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
330x1
330x3
330x6

Standing Tate Presses
50’sx14
50’sx14
50’sx14
50’sx14

Straight Arm Pulldowns
120x12
120x12
120x12

26 Minutes of Stretching

Comments: Still dealing with some aches and pains. Right biceps perpetually sore and something similar to what I got in the last three weeks leading up to the Kumite (pressure at the right side base of my skull) is present. Deep tissue massage is scheduled for the week before Nationals and ibuprofen is able to alleviate some of it but I’m trying to not use it if I can. Back to the quickest workout of the week. Everything the same for last week but increased the working set weight a little bit. After seeing a photo of the logs to be used at Nationals, I made sure I was getting a deep lap on the log and trying to minimize forearm contact to help with the clean. Judging by the photos, the cutout sections for the handles are much larger and the placement may make the log top heavy. Just got be ready for an awkward log and try to adjust accordingly. I didn’t have to resort to the “pop clean” but more accurately, I maybe wasn’t able to. I’m not sure which as I was more focused on the clean start than the finish and I haven’t really tried for a max on the “pop clean” method. Overall, the weight felt better this time but I wasn’t able to get the jerk dip under and it was all push pressing. As long as the weight keeps moving up. Bench work was up after that and it was great. Honestly, this was best benching has felt in years but really only felt good when I got to the working weight. None of the form issues I felt on the first reps like last week. I asked for a spotter on the other two sets just with how last week had felt and because I didn’t want to assume it was going to be great. I had a slight cramp in my hip on the right side during the second set but wouldn’t have stopped me. I knew the last set for AMAP was going to be special. By the end, I wasn’t completely dead but I knew I didn’t have the power for another rep. Just one rep short of my PR with a wider grip so definitely a good session. Standing tates with more reps and every one of those was felt. This weight has been mastered by this point haha. Awful straight arm pulldowns to end it all. My arms just won’t stay locked bringing the weight down. Tears welling up to be sure but didn’t have to stop on any of the sets this time to catch a mental breath. Only felt like I needed a little bit of stretching to finish up the day. And the sun wasn’t gone by the time I got out of the gym!