August 4, 2015 – Week 10, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x2
265x1

Circus Dumbbell Clean and Presses
130x1/1
152x1/1
175x4/4 PR+2lbs
175x4/4
175x4/4

Parallel Bar Dips
bwx5
bw+35x3
bw+70x2
bw+105x1
bw+140x8
bw+140x7

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

12” Log Seated Overhead Lockouts (6” ROM)
180x3
230x3
280x3 PR+10lbs
280x3
280x5 PR+10&2 reps

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

29 Minutes of Stretching

Comments: Feeling fairly beat up from last week, even with the extra day of rest. Still very leery about the biceps at this point. Log press doubles with short rests again. Power was just not there today as I sputtered out on set nine. I felt the strength was there but there was a disconnect between my leg drive and lockout. May just be from the efforts of the week before as lockout was much tougher this time around. Really had to work for it, couldn’t let the weights float to lockout. Circus dumbbell work after that. I was really dreading the circus bell this week. Not only with the biceps issue but with the increased weight and reps. Stupid last week making everything look and feel easy! It took me three tries before I was mentally able to clean the empty bell to my shoulders. I was seriously considering going home and calling it a week with how it felt that first attempt. I cranked down on the ACE bandage and slapped my arm and got over it. I obviously couldn’t do these as continuous sets as the biceps was not a fan of the eccentric part of the lift (can’t drop it at the Y). Much tougher on my right side versus the left side. It is a small PR. Had to clean the bell five times for the last set with the right side due to a missed rep. That sucked haha. The focus on the right arm to help the left has made the right forearm very sore now. Thankfully, that was done and I could move on to dips. I got the recommended eight for the first set but didn’t have much left for the max rep set. Just too beat by this point. Band tension on the pull aparts was almost like active rest. Not sure why some weeks it is hard and others it is easy. Lockout work was tough. Should have expected that with how tough lockouts were on the first exercise. First two sets, it was like I was false starting the first rep. I would have been called for downward motion. As in the previous workouts, things went a bit better on the last set. Would have liked more. Memory on camera was full so no videos for this one. Like pull aparts, I’m not sure why the tension was so easy this week. It had been a bear last time with the new tension. Late night for sure and a bit stretching to cap it off.