September 1, 2015 – Week 14, Day 1

Dynamic Warm-ups

12” Log Jerks
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
265x1
290x1
290x1

Circus Dumbbell Clean and Presses
130x1/1
130x1/1
170x2/2
170x2/2

Parallel Bar Dips
bwx5
bw+35x3
bw+70x2
bw+110x5
bw+110x5

Band Pull A-parts
LBx12
LBx12
LBx12
LBx12

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

29 Minutes of Stretching

Comments: Semi-deload week if you will. An attempt at tantric peaking I presume. I didn’t feel so hot after work and got a little bit of a cold sweat. Then my lower back just cramped up on me. Wasn’t going to let that stop me. My rack placement with the log felt a little off on the warm-up sets and I knew I had to get it right or I was going to injury myself. Just two singles and the weight felt pretty good. Circus dumbbell was next. Biceps are tender, especially the right side. The weight is at that weird spot where it isn’t something I need to be 100% focused but it isn’t something I should be taking lightly. Definitely not my best work haha. I had issues on half of the reps I did with my left side. Second rep of the first the weight didn’t “stick” to my shoulder so it was all wobbly and on the first rep of the second, I didn’t wait for it to settle and could have done something stupid to my shoulder. Since not a lot of beating this far into the workout with the decreased volume, dips were ok. Less weight so these were all slow and deliberate reps. Didn’t want to go buck wild and herky-jerky here. Band pull-aparts were great for a break and to get some blood into the little muscles. Scapular band work to finish off the night again. Biting into my hands and sweaty palms weren’t helping.