September 11, 2015 – Week 15, Day 3

Dynamic Warm-ups

12” Log Clean and Presses
One Clean
90x5
90x5
120x3
120x3
150x3
150x3
180x1
210x1
240x1
Clean Every Rep
270x2
270x2

Close Grip Barbell Bench Presses
45x10
95x5
145x5
195x3
245x3
295x1
335x1
335x3
335x4

Standing Tate Presses
50’sx15
50’sx15
50’sx15
50’sx15

Straight Arm Pulldowns
120x12
120x12
120x12

29 Minutes of Stretching

Comments: Third time with week working with log cleans with around 90% of competition weight. Starting to get a little tired of it haha. My upper back was pretty darn sore just the day before so I knew this wouldn’t be a walk. Right biceps was very tight so I had to watch it on just about every exercise. Log is feeling heavy as expected but power is still there. I felt unstable in the rack position on the second rep of both sets with the working weight. Benching started off good; didn’t even ask for a spotter until the max rep set. I didn’t give the weight the respect it deserved and it cost me on that max rep set. On the second rep, I was too loose in my shoulders and upper back and the bar drifted toward my face and I had to fight to get it back in the right path to lockout. Definitely cost me a rep or two. Ended up barely getting an ugly four reps. I know it was not a strength issue but technique so I just got to power through, accept it, and keep going forward. Standing tate work was tough. One more rep than last time I did this rep each set and my thoughts that I had “mastered” said weight were put to the test haha. I was essentially rest-pausing the last several reps by resting the dumbbells on my shoulders. Awful and sloppy straight arm pulldowns to end it all. Not as easy as last week but better than two weeks ago. Understandable with the heavier workload preceding it. Stretched a good bit and then home for steak.