July 31, 2015 – Week 9, Day 3

Dynamic Warm-ups

12” Log Clean and Jerks
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
Clean Every Rep
235x3 (pulled left biceps)
235x3
235x3

Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
225x3
265x1
305x1
305x3
305x8

Standing Tate Presses
45’sx15
45’sx15
45’sx15
45’sx15

32 Minutes of Stretching

Comments: I felt alright going into the workout. Right oblique a little sore but nothing to write home about. More log work. Day one had been log jerks, day two had been log cleans and now day three was them all together. On the warm-ups, I did just one clean and then did clean every rep for the working sets. Prescribed weight wasn’t too bad but I got into trouble real quick. I ended up pulling my left biceps on the last rep of the first set with the working weight. I was mortified when it happened. During the set, I wasn’t sure if I should just drop it now that it was at my shoulders or finish the lift. I obviously finished the lift. I was panicking and I wasn’t certain what I should do. Thankfully, the rest breaks were somewhat long so I had time to think and assess the injury. It was just a pull and I had full range of motion. As long as it didn’t hurt and get worse, I was going to finish this workout. I made sure that I got every clean to be just right and finished the sets. Slowed it down to make certain I didn’t make it worse. After the workout, I had time to evaluate what went wrong. I’ve never had an issue like this on log. I’ve had sore biceps afterwards but never a pull. This is only the second time I’ve had a serious pull on my biceps. I tried something new and I got sloppy. I don’t normally do a touch and go on log clean and jerks. Additionally, when I did the log cleans on Wednesday, I had the log on bumper plates rather than with weights on the floor. The little gap between when the weights hit the floor and then the log follows is enough I think to goes slack in tension which led to the injury. From now on, I will deload every rep. Back to the workout. Benching was next. Obviously very concerned about the biceps but I figured pressing wouldn’t be an issue. Same weight as the week before deload. Weight felt fine but definitely not full power in triceps but very understandable considering the amount of pressing already done this week. No spot need for the first two sets as with this weight as they were a sure thing (though there was doubts about the arm). Got a spotter for the max rep set and that went well. Triceps were not all there but I got one more rep then last time. I had to readjust my feet for that rep and I felt the weight reverberate through my entire spine on that adjustment haha. Return of the standing tate presses. Only issue I really had was getting the weights to my shoulders. I watched the video and my left arm was going wide to avoid stressing the biceps as much. First set was pretty darn easy but the fatigue accumulated fast. Last set was just plain brutal and the last five to three reps were by the skin of my teeth. I tried to do a pull-up by my biceps said hell no with just supporting my bodyweight so I had to end the session here. Stretching and then hope to recover. Ice and ACE bandage for bit and now just the bandage and some Icy Hot. Ibuprofen on tap for now. I don’t think this is as bad of an injury as when my right biceps pulled last year and even that was fairly quick (though sometimes it needs some babying). Just may need to modify some things for few workouts. Got to keep moving forward, grin and bear it.