August 7, 2015 – Week 10, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
240x3
240x3
240x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
275x1
315x1
315x3
315x6

Standing Tate Presses
50’sx10
50’sx10
50’sx10
50’sx10

Straight Arm Pulldowns
60x3
120x2
120x12
120x12
120x12

28 Minutes of Stretching

Comments: Return of the workout that I got injured doing last week. Attempting to be smarter this time. I noticed something was a little different when I was doing these and it wasn’t until I could compare to last week’s session that I could confirm. When I was rolling the log up to the shoulders, I was dipping under the log. It certainly helps me push the weight faster (I won’t be one motioning any heavy logs I think) but I don’t know if this is an improvement/evolution for my log press or just something my body is doing to protect the biceps. Just have to see. No issues with my biceps today. Used the same technique for the lapping of the log as Wednesday. On my working sets, I wasn’t getting the double dip of the jerk so these were more push presses than anything. I will need to watch it as I can lose balance if I’m not careful. Got to make sure upper and lower body are on the same page. Close grip work was next up. Shoulders felt good and ready but triceps were definitely wanting to take a break. Good power off the chest and it felt like it diminished at the top as the triceps were slow. I had goal in mind of six reps for the max rep set and low-balled it after the first two sets. I felt good during the set and thought I could do more. I hit my goal. On to standing tate presses. Felt great, no issues with the biceps getting the bells to my shoulders. Felt about the same each set. It was not a death by a thousand cuts like last week thankfully. No pull-ups, trying straight arm pulldowns. I said trying as the prescribed weight was quite a handful. Felt these in my triceps, back and abs. The accumulation of fatigue was staggering. Had to essentially rest-pause the last set. A bit of stretching and a much need recovery burritos run to end the day.